Ease Into Flexibility: A Mindful Hips & Hamstrings Practice

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00:30

Ease Into Flexibility: A Mindful Hips & Hamstrings Practice

by Marie Castello

Rated

4.5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

4

This slow, focused practice targets two of the most commonly tight areas in the body—the hips and hamstrings. Through mindful breathing and gentle, sustained stretches, you’ll gradually release tension and create more length and mobility in the lower body. The pace is calm and intentional, allowing the muscles to soften so flexibility can develop safely and naturally. As tightness begins to release, you may also notice a sense of ease in the lower back and a deeper feeling of relaxation throughout the body. This class is appropriate for all levels and is especially beneficial for anyone who sits for long periods, experiences tight hips or hamstrings, or wants to improve overall flexibility and range of motion. You’ll finish feeling more open, balanced, and comfortable moving in your body.

Flexibility Mindfulness Stretching Relaxation Intention Affirmation Body Awareness Yoga Shavasana Intention Setting Body Intuition

Meet your Teacher

Palm Beach Gardens, FL, USA

Meet your Teacher

Palm Beach Gardens, FL, USA

Transcript

This practice is for the hips and the hamstrings. To welcome in change and flexibility. During our practice today, If you have a strap or maybe a belt or a towel that will come in handy. We are going to begin our practice on our back. I'll give you a moment to go grab whatever you need, The strap, The belt, Or the towel, And then meet me on your back. As you settle down onto your bath, Bring the knees into the chest. And hug them in. We will begin here with setting an intention for your practice. What is it that you wish to receive? What is it that you are seeking? What is it that you wish to manifest? Take a moment to set that intention as you gently hug your knees into your chest. During today's practice, I have a suggested affirmation. Please, If it resonates with you, Use it. But by all means, If you wish to create your own affirmation, I honor that too. The suggested affirmation I have is. . . I welcome change to learn and grow. I welcome change to learn and grow. Stay in this position, Hugging the knees into the chest. Using the power of your intention. With the suggested affirmation or your own. And go deep within as you begin to release any stress in the body. Preparing. To open the hamstrings and the hips. On the next inhale, Hug the right knee into your chest. Take your left foot down to the ground with the knee pointing up to this. Sealing the heavens, The sky. And as you hug your right knee into your chest, Gently extend your left leg flat on the ground. Relax into this hip opening posture. Using the power of your intention that you set at the beginning of practice. Or the suggested affirmation I have for you, I welcome change to learn and grow. I welcome change to learn and grow. Or your own affirmation. Truly release into this posture. Staying focused on your intention and staying focused on your affirmation. If the mind wanders, Just bring it back with the power of your intention or your affirmation. On the next inhale, Bring the left knee into the chest. Hug both knees in. Making any micro movements. That your body intuition is calling for. And when you're ready, Hug the left knee into the chest, Bringing the right foot down onto the ground with the right knee pointed high up to the heavens, The sky, The ceiling. Pausing there a moment. And then relaxing the right leg down onto the ground. As you gently pull the left knee into the chest. And as you pull the left knee into the chest, Staying focused on your intention you set. The beginning of practice. With your affirmation if you choose or the one I suggested, I welcome change to learn and grow. I welcome change to learn and grow. Relax into the posture. Noticing the opening. In the hip area and allowing the body to really sink down into the earth beneath you. Relaxing into the posture. Relaxing into your intention with your affirmation. If the mind wanders. Bring your attention back by focusing on the intention you set. And your affirmation. So you can stay present in this moment. On the next inhale bring the right knee into the chest hugging both knees in. Make any micro movements that feel comfortable for you. Gently bringing the soles of both feet down to the ground with the knees pointing up. Take hold of your belt, Your strap, Or your towel. Bend the right knee into the chest and wrap. Your strap, Your belt, Or your towel around. Bottom of the right foot as you gently extend it high up to the heavens make this a gentle micro movement with intention with love and light And once you come to a point of resistance, In this stretch. Become comfortable there. You can hold with one hand, You can hold with both, Whatever resonates with you. And when you feel ready, Extend the left leg out flat on the ground. There may be a micro bend in the right knee. Honor your body. Listen to your body intuition. And as you relax into the pose, Stretching your hamstrings. Focusing on your intention. Using your own affirmation or the one I suggested. I welcome change to learn and grow. I welcome change to learn and grow. Relax into the posture. Relax into your breath. Allowing the body to release. So that you can open up to receive. And allow the power of your intention. To be something you're beginning to embody. Feel it. Sense it. Know it. Believe it. Relax into the pose. On the next inhale, Release the pose very gently. Lovingly. Bring the soles of both feet down to the ground. Make any micro-movements that resonate with you. Before we move over to the left side. And when you're ready, Bring the left knee into the chest. Take your strap, Your belt or your towel around the sole of the left foot and gently extend it high up to the heavens. Relaxing into this hamstring stretch. Gently, Very lovingly and kindly. How we practice on the mat. Will be a mirror of how we flow through the rest of our day. And as you settle into this stretch, When and if. If it feels comfortable, Extend the right leg out straight. Relaxing into the pose. Staying focused on your intention. Using your own affirmation or the one I suggested. I welcome change to learn and grow. I welcome change to learn and grow. Release. Relax. And allow the change. To naturally happen. Starting right now. On the next inhale, Start to gently release. Bringing the knees into the chest. Making any micro movements that your body intuition is calling for. When you're ready, Gently roll up to a seated position. In your seated position, Take any movements that you feel called to. Maybe it's bounce out the legs. Tap, Tap, Tap. We're going to prepare to move into square pose. So make any of those micro movements. And when you're ready, If square pose works for you today, The intention is to take the right shin first. Making it parallel over the left shin. If that is not what your body wants to do today, Take the right shin out in front of you. Honor your body intuition. Gently moving into whatever posture suits your body today. And starting with an upright spine, Take a deep inhale. And as you exhale, Come forward from the hip. Allowing yourself. To fold into the posture to the point of resistance. And once you come to this point of resistance, Allow the neck and the shoulders to completely relax and release. Gravity is supporting you. And using this suggested affirmation, Or your own, If it's your own, Go deep within. If it's the one I suggest, I welcome change to learn and grow. I welcome change to learn and grow. Go deep within. Having the experience of opening the hips. Releasing anything that no longer serves you. So that you can open to receive. And be flexible with the change. That's the one constant thing we can count on is the flow of change. In our everyday life. Go deep within. On the next inhale, Very gently start to release the pose, Coming to an upright spine. Pausing. And then extending the legs out in front of you, Making any micro movements. That resonate with your body intuition. And as we gently transition to the other side, Taking the left shin, On top of the right. Making this square pose. The left shin's in line with the right shin. If that works for you today, If not, Bring the left shin in front of you. Whatever modification, Whatever your body intuition is calling for. And wherever you start, Come to an upright position. Straight spine. Take a deep inhale. And as you exhale, Gently come forward. Folding from the hips. Coming to the point of your resistance. If there's pain, Back off. Honor your body. The more loving and gentle we are in the practice. The more love, And kindness. We can share towards others. And as you settle into. Your posture. Either using your own affirmation or the one I suggested. I welcome change to learn and grow. I welcome change to learn and grow. Go deep within. And breathing into the body. Relaxing into the pose. Trusting and releasing. And honoring the sensations, Honoring the. . . Thoughts? The emotions that come up. And then going back to your affirmation, At the same time staying focused on your intention. Go deep within and be right here, Right now. On the next inhale, Very gently come to an upright spine. Releasing your pose. And making any micro movements that resonate with your body intuition today. Maybe it's windshield wiper. Maybe you prefer to have the legs out in front of you and just bounce them out. Listen to your body intuition. Tapping in. So that intuition will guide you. And each moment to follow. Here in the practice. And off the mat. In the flow of life. We're going to use the strap again, Optional. Bend the right knee into the chest. And then very gently open the right leg. Taking the knee down to the ground. The sole of the right foot is on the inside of the left thigh. And come with a straight back. Maybe taking your strap around. The sole of the left foot. And with his straight back, Take a deep inhale. And as you exhale, Gently come forward from the hip. If your hands reach your foot, You can wrap your. . . Fingers around your big toe. You can relax your hands down on the ground. You can hold gently onto the foot, Whatever resonates with you. Or. . . If this strap is working better for you today. Hold on to the strap. So that you can have this gentle stretch in the back of the left hamstring. Allowing the head to relax and fold in. And as you stretch into your hamstring. Staying focused on your intention that you set at the beginning of practice, At the same time using your affirmation. Or the suggested affirmation I shared with you. I welcome change to learn and grow. I welcome change to learn and grow. Go deep within. If the mind becomes busy, Just honor the thoughts. Coming back to your intention. Using your affirmation. Just stay grounded and present in this moment. On the next inhale, Very gently come up releasing the strap. Or your foot, Whichever it is, Coming to an upright spine, Extending the right leg out to meet the left, And just bounce them out, Maybe a little tap, Tap, Tap, Or a little massage. Micro movements, Preparing for the other side. Inhaling. Bending the left knee. And then dropping the left knee out. Taking the sole of the right foot on the inside of the. . . Side I hope I said that correctly, Sole of the left foot on the inside of the right thigh. See if you're listening and paying attention. With a deep inhale and an upright spine. Take your strap, Your belt. And on the exhale, Very gently folding forward. Allowing yourself to come down with the support of gravity. Honoring each side. The left side may be different than the right and honoring that. And as you fold into the posture, Using your intention. Using your own affirmation or the affirmation I suggested. I welcome change to learn and grow. I welcome change to learn and grow. Go deep within and have the experience. Knowing that. As you release into this pose. From here. We will move into final Shavasana. So really allow yourself to be right here, Right now. To let go. So that you can receive. Relax into the pose. Allowing your hamstring to open. Allowing your right leg to relax. And just be. On the next inhale, Gently tuck the chin into the chest, Rolling up one vertebrae at a time, Coming to an upright spine. Making any micro movements. Before you lay down to relax into your Shavasana. Maybe hug the knees in. Maybe you just desire to go straight into Shavasana. Maybe your body intuition wants to do something other than what I've suggested. Listen to your body intuition. And as you come down, When you're ready, Into your Shavasana. Know that. We will relax together. And then I will release. Completely release you into the stillness. And you can stay in this stillness. For as long as you wish and desire. With the option. At the end when you naturally feel. It's time to come out of your Shavasana to close your practice as you wish. So begin to relax. Noticing that the feet and the legs or comfortable. And supported by the earth beneath you. Feeling the release of the hips. The relaxation of the bath. The letting go of the arms. And the gentle release of the head and the neck. Stay here. And completely relax into this moment so that you can open to receive. Everything it is. That your heart desired with that intention. You said at the beginning of class. And finally, Before I leave you into pure stillness, Again, I welcome you to stay here as long as your body intuition calls for. And then to come out of it. To close your practice. Whatever way your body intuition, Your mind intuition, Your spirit intuition calls for. So completely release. Relax. And let go.