And we'll start by planting our feet onto the ground,
And we're just going to tap the body.
You can have your hands.
Fully extended.
Just tap tap tap tap tap.
Don't forget to breathe as you tap.
Get every little corner of the body around the hip.
Stomach,
The lower stomach,
The lower back.
Tap tap tap tap tap Tapping the chest.
Shoulders.
I'll provide top of the left arm.
Left hand.
Tapping the right arm.
And the right hand coming up to the back of the neck.
Side of the neck.
Back of the skull.
Sides of the head,
Maybe the ears.
Tap tap tap back of the head crown of the head.
Side front of the head top of the head.
And then making your way to your forehead,
Tapping every single crevice there.
Your temples.
Don't forget to breathe as you tap your eyebrows.
Right under your eyes.
The nose and the chiefs top of the upper lip.
Down to the chin.
Good.
And then we're going to find a spot that was calling to us and tap there a bit deeper.
So you might have noticed an emotion come up or.
.
.
Something you're sitting with right now.
I'm going back to my stomach and I'm going to tap there a little bit more just to acknowledge.
That there was a sensation there.
Letting the body know I see you.
Tap,
Tap,
Tap,
Tap,
Tap.
And then maybe you want to just do another round.
You can also just let go of that.
I'm gonna go briefly through When you're ready,
Let's cross our legs.
Come to full stillness.
Notice where any sensations are still lingering in your body.
It will be tingling sensations,
Just noticing the observer.
As you exhale,
Drop your shoulders down,
Release your jaw.
And then release your chin down to your chest Breathing in right here,
Right shoulder.
Breathing out all the way.
Left ear,
Left shoulder.
All the way forward and around taking circles here your own The next time you come to the right side,
We'll go the other way.
Breathing in one way,
Breathing out the other way.
Good.
On your next inhale,
We'll come back to center.
Inhale those arms up towards the sky,
Twisting over to the right side.
Over your right arm.
On your next inhale,
That right arm reaches up and over,
Side stretch.
Left hand stays where it is.
Gazing forward or up towards your bicep,
Breathe.
And as you exhale,
Right hand,
Left knee,
Drop your head,
Breathe.
On your next inhale,
Coming all the way up.
Exhale,
Opposite side.
As you inhale,
Left arm reaches up and over,
Grounding through that left sit bone.
Again,
Maybe you gaze up,
Maybe you look forward,
Maybe you lead your head down.
On your next exhale,
Bring that left hand down to the right knee.
Drop your head.
Let go.
Breathe out.
On your next inhale,
Coming back up to center,
This time bringing your hands to your knees.
We're going to do some seated cat-cows.
Arch and gaze up.
And exhaling to round through the spine start first in the spine and then drop your head Head goes last.
Inhaling forward.
The shoulders.
Keep going with your breath.
Good.
On your next inhale,
Up.
Let's come on to all fours.
Hands under the shoulders,
Knees under the hips.
Make sure you have a little bend in your elbows if you hyperextend through your arms.
From here,
Let's just move our hips from side to side.
Gazing back wagging the tail i think that's what this is called Lots of mentions of dogs,
If you've noticed with your poses.
Down dog wagging the tail fire hydrant which we're about to do So come back to center.
We're going to inhale that right leg up.
Flex out through that foot,
And then exhale,
Bring it back down.
Inhale bringing that right leg up fire hydrant And exhale,
Bringing that leg down.
Again,
Inhaling it up.
To breathe down one more time.
Down.
Tuck your toes under,
Let's sit our hips back for a brief child's pose.
Inhale.
Be clearing.
Exhale out.
Good.
On your next inhale,
Let's come back up to center.
We're going to start again with that right leg.
We're just going to take some hip circles.
So move that right knee up and around.
Don't forget to breathe.
Going the opposite direction.
Good,
And then on your next exhale,
We're gonna bring that leg forward into a low lunge.
So you can have your hands grounded down or you can bring your hands up onto that right leg.
Or to your right hip,
Or both your hips.
Breathe into the stretch.
Stabilizing into that front foot.
Opening up through your hips.
A lot of emotion,
Overwhelmed,
Stress.
Really catering and nurturing that part of us today.
On your next exhale,
You can bring your hands down to the mat.
The stretch.
And then on your next inhale,
Let's go into half split,
Straightening out through that right leg,
Toes facing up.
Drop your head free.
This pose always feels so good as a counter.
So much It's one of my favorites.
As you inhale,
Let's come back forward,
Low lunge.
And exhale back,
Taking a few of these at your own pace.
Again,
Unravel through the spine,
And once you're there,
Then the head drops.
One more year On your next inhale forward,
Let's bring that right hand in the middle.
Walk that right foot out.
We're coming into lizard pose.
So your right toes can come out slightly.
You can stay nice and tall here,
Or you can come down onto your elbows.
Breathe into this hip opener.
You might come onto the knife edge of your right foot and gently rock side to side.
This helps a bit with the tension.
Breathe in.
On your next inhale,
Let's start to plant the hands down.
Bring that right foot back in and all the way back.
Good.
Wide-legged child's pose.
Bring your toes together.
Knees far apart.
Come down.
Or it might feel better to have your knees together.
Deep breath in.
Now slowly gaze up.
Walk your hands up.
Come back to all fours.
Start with the other side,
So left leg to fire hydrant.
Hailing it up,
And exhaling it down.
Do this three more times,
Very slowly.
Good.
Once you hit four,
Come back down briefly.
And then we'll do some circles so breathing that leg up we're gonna start to bring it all the way around with that knee And going the other way.
I promise this will all feel really good when we finally rest a bit more.
But I find that when you're dealing with stress or overwhelm,
It's good to work the body a little bit because the relaxation part is so much deeper.
Good on your next exhale let's bring that left leg down and then as you inhale we're coming into low lunge So again,
Find your variation.
You might have your hands on the ground,
Hands on blocks.
You might have your hands on that left leg.
Or on the hips.
Once you're here ground through the four corners of your front foot.
Close your eyes and breathe.
Right there with you.
Next exhale,
Let's plant our hands down.
We're going to come back for our half splits straightening out through that left leg.
Good,
And moving forward.
You forward moving at your own On your next inhale forward,
Let's walk that left leg out to the side.
Bring that left hand in.
We're coming into lizard.
So again,
You can be up top.
You can also be on your forearm.
Let yourself sink down into the earth.
Let your hips sink down.
Let your head sink down A few more bronze here.
Next inhale,
Slowly start to come up.
We'll bring that left leg back.
Bring your knees together.
Come back in child's voice.
Let your head go.
Let everything down.
No effort here.
On your neck.
Start to breathe.
Okay.
We're going to come into.
.
.
A wide-legged forward fold.
Bringing your legs out as wide as comfortable for you right now.
Move the fascia from underneath your seat.
Sit up nice and tall.
And then begin to drop yourself down.
My dog's poop is right in front of me,
So I'm not going that way.
Just start to drop yourself down.
And if you're like,
Okay,
I'm done with the hip work,
Just bring your legs together.
And then go will be a lot more gentle.
But if you're like,
Yeah,
The hips,
That's my thing right now.
Need a deeper stretch,
Keep your legs nice and wide.
And you're allowed to move,
So if you're in a pose and you're holding it ever in a yoga class,
Just remember.
.
.
That you're allowed to readjust your body change shapes you can change poses even no one can see you You can literally do whatever you want.
All the way up We'll begin to come onto our backs.
Just T out through your arms.
We're gonna lift our legs up 90 degrees.
Engaging your abdomen you can start to exhale the legs over to the right hovering over the ground Inhale,
Back to center.
And exhale to the left.
This time we're inhaling up to center and we're exhaling.
We're dropping our knees all the way to the right.
Bring that right hand on top if you would like and gaze to the left.
Breathe.
If you're holding any tension in the hips or the legs,
Breathe it out.
Let it go.
Your next inhale straight and I'll do that right.
Using your abs,
Lift your legs up to center.
And exhale then,
Up and over to the left side.
You can gaze over to the right Thank you.
Down.
You're allowed to relax.
You're allowed to be held.
You are allowed to let go Let's open up that left arm.
Make your way back to center.
You can.
.
.
Hug your knees into your chest.
Here side to side.
Good,
And on your next exhale,
Let's bring the soles of our feet together,
Coming into recline butterfly.
You can bring your arms out nice and wide,
Or you can bring one hand to your heart,
One hand to your belly.
A chance to your mood chakra your sacral chakra.
Which might feel a bit more open now.
Just breathe into that.
Here or you can begin to straighten out through your legs,
Bringing your legs out nice and wide,
Letting your feet drop to the sides.
Start to deepen through your breath.
Finding small movements in the body.
Inhaling your arms up and over.
Happy,
Long stretch.
You're ready.
Slowly make your way.
Up to seated however you get there With your eyes closed,
Bring your hands to heart center by your head.
Feeling gratitude for this practice for this release for this piece.
For showing up Thank you so much for practicing with me today.
I hope that your hips are not hating you too much right now and you feel very relaxed.
From my heart to yours.
Namaste.
