This yin yoga sequence is for the hips to release any tightness and tension in the hip area.
So let's begin in an upright seated position.
Gently closing down your eyes.
And relaxing into the natural flow of your breath.
Becoming aware of your sit bones anchored down into the ground,
The earth beneath you.
And on the next inhale.
As you fill your belly up with breath.
Feel the expansion of the energy flowing into you.
Through the breath.
To open.
To release and to let go.
And when you exhale,
Exhale out of the mouth.
Letting go of anything.
That is no longer serving you.
And on the next inhale,
Bring your left hand to your belly and your right hand to your heart.
And as you inhale,
Set an intention for your practice today.
Gently exhale.
Bring the hands into prayer pose in front of the heart.
Bow your head to your heart.
Honoring yourself for making the time.
To release any tension and stress in your hips.
As you gently Flicker your eyes open.
Moving into our first posture.
Butterfly pose.
As you bring the soles of your feet together Notice.
If it's comfortable where the heels are,
Maybe you want to extend them further out.
Maybe bring them in a little closer to your sit bones.
Honoring your body intuition.
And with a straight spine,
Take a deep inhale.
Maybe gently close the eyes.
And on the exhale,
Slightly tuck the chin into the chest.
Coming forward from the hips,
Moving very gently and purposefully.
And as you release into this pose gracefully,
I have an affirmation.
That you can use if this resonates with you.
And the affirmation is,
I release guilt and shame.
I release guilt and shame.
Drop into.
Your butterfly.
And just be.
Use the affirmation.
If that resonates with you.
Or just tap into the connection.
Of your body to your breath.
And just be right here in this moment.
You If you become distracted,
Come back to the breath.
Or come back to the affirmation.
I release guilt and shame.
I release guilt and shame.
On the next inhale,
Gently tuck the chin into the chest,
Rolling up.
One vertebrae at a time.
Coming to a straight spine.
Bringing the knees together.
Hug them into the chest.
Making any micro movements.
That your body intuition is calling for.
As you gently transition through tabletop,
Taking a few cat cows here.
Bringing the energy through the spine.
Moving with the flow of the breath.
Coming to a neutral spine.
Step the right foot.
On the outside of the right hand,
Moving into your dragon pose.
Knowing that maybe if you need any props,
Whether you wish to put your hands on top of a bolster,
A block,
A pillow.
A rolled-up mat,
Whatever works for you.
If your fingertips reach the ground,
Allow them to support you gently.
Opening the hips and sinking down into the hip area.
Keeping the head in alignment with the neck.
And the spine.
And take a deep inhale.
Exhale out of the mouth.
If it feels comfortable for you to gently tuck the chin into the chest.
Allowing the head and the neck and the shoulders to gently relax.
And as you release into this pose,
You can concentrate on the connection to your breath.
Long deep breathing.
Or you can use this suggested affirmation if it resonates with you.
I am in perfect balance.
I am in perfect balance.
Go deep within.
Honoring your body intuition only to the point of resistance.
Using your breath.
To bring the prana into the body,
To open.
And to release.
I am in perfect balance.
I am in perfect balance.
Nice.
Thank you Thanks.
You you On the next inhale start to gently release the pose.
Coming through.
Child's pose.
Allow yourself.
To release.
And let go.
And just be right here.
In your child's pose.
Melting the heart.
Pressing the forehead into the ground.
Releasing any tension.
The neck and the shoulders and the hips.
Completely melt.
Allowing your heart to open.
And melting into this moment.
This moment of joy.
You you On the next inhale,
Gently push up.
Coming through tabletop,
Make any micro movements that your body intuition is calling for.
As you prepare for dragon pose on the left side.
Left foot.
On the outside in the left hand.
And allow the hips to release down.
Check that the Head and spine are all in one line.
Coming to the point of your resistance.
Take a deep inhale.
Exhale out of the mouth.
On the next inhale gently tuck the chin into the chest.
Allowing the head,
The neck,
And the shoulders.
To relax.
And as you drop into your hips,
And as you're releasing,
You let go.
Use this affirmation if it resonates with you.
I move forward in life with ease and joy.
I move forward.
In life with ease and joy.
Go deep within.
Use your breath.
To open,
To release,
And to let go.
You Okay.
You you On the next inhale,
Start to gently release the pose.
Moving back again through child's pose.
Allowing yourself to completely release.
And melt into the ground.
Relaxing the neck and the shoulders.
Releasing any A little bit of tension in the hips.
And the thighs.
Allow yourself to completely melt into the ground.
The next inhale,
Gently come up.
Moving over onto your sit bones,
Extending the legs out in front of you.
Making any micro movements that may feel good for you as we prepare to move into square pose.
Maybe it's bounce the legs.
Maybe it's a tap,
Tap,
Tap.
Anything in preparation so that you're ready to move into your square pose.
We're going to take the right shin in front first.
In your square pose,
If it works for you,
To take the right ankle across on top of the left knee,
Making this square with your shins and opening up the hip area,
Please do.
If you need a modification,
Take the right shin out in front.
Wherever you are today.
Coming to your point of resistance.
And with a straight spine,
Take a deep inhale.
And on the exhale,
Folding from the hips as you very gently come down.
Folding from the hips,
Gently tucking the chin into the chest.
Moving forward.
And as you release into this pose,
You can stay here connecting.
Your breath to your body.
To your body intuition,
To your spirit,
Whatever resonates with you.
Or if you wish,
Use this affirmation.
My emotions are free and flowing and balanced.
My emotions are free and flowing and balanced.
Go deep within.
And just allow yourself.
To release into the pose.
Thank you.
Thank you On the next inhale,
Tuck the chin into the chest.
Coming up.
One vertebrae at a time.
Very gently and gracefully.
Bring the knees together,
Releasing the pose.
And making any micro movements that resonate with you.
Maybe it's extending the legs out and doing a tap,
Tap,
Tap.
Maybe it's taking the knees and doing a windshield wiper.
Whatever resonates with your body intuition.
As you prepare.
For square pose on the left side.
Take your time,
Make these micro movements.
So that your body can completely release.
And relax.
And when you're ready,
Take the left shin in front.
And if it works for you today to cross the left ankle on top of the right knee,
Please go right ahead.
If it's the left shin in front,
Please just place the left shin in front.
Coming to a straight spine.
Honoring your body,
Taking a deep inhale.
And as you exhale,
Come forward from the hips.
Moving gently.
And gracefully.
Allowing the chin to slightly tuck into the chest and release into the pose.
And the affirmation suggested for this side is,
I am open to the flow of creativity.
I am open to the flow of creativity.
Go deep within.
Allow yourself to release.
To relax and to open the flow of creativity.
I am open to the flow of creativity.
On the next inhale gently tuck the chin into the chest moving up one vertebrae at a time,
Coming to a straight spine.
Making any micro movements that resonate with your body intuition,
Knowing that you're preparing.
For the next pose,
Which is relaxation,
Shavasana.
So make any micro-movements.
Grab a blanket.
A pillow,
And anything that you wish to release down into your Shavasana.
And even as you are moving into the posture,
Take any micro movements,
Maybe a hug of the knees into the chest.
Whatever resonates with you so that you can.
Completely released.
Relax and let go.
As I drop you into your relaxation pose.
I invite you to stay here as long.
.
.
As your body intuition desires.
Coming out of your Shavasana when your body intuition is ready and closing your practice.
As you feel drawn to.
So right now.
I release you.
Into.
Relaxation.
To completely Release.
And let go.
You you you you Thank you.
You you
