hi thank you for joining me today this is a 10 minute practice to help target
the hips and that sore low back beginning on our knees take a moment to
observe the breath of the shoulders fall away from the ears
walk the hands forward for Child's Pose forehead to the mat relaxing the belly
here breathing into the belly in through the nose out through the nose
maybe envisioning the low back expand with your inhales checking in with the
shoulders
he'll just become heavier with each exhale
next inhale walk the hands to the left for a side stretch
next inhale hands the right
inhale back to Center lift the hips for table wrists under shoulders knees under
hips on your exhale draw the navel towards
the spine gaze down chin to chest go ahead and drop the hips so they hover
just above the heels inhale back to table we'll do this a few more times at
your own pace enjoy the movement enjoy the stretch
next inhale send the hips up for down dog begin bending the knees rock it out
do whatever feels good here
you
go ahead and bend both knees nice and low begin walking the hands towards your
feet when your hands are close enough to the feet begin to bring the feet mat
width distance apart take your time here sway side to side
maybe perfect you're spider-man stance here
you
rest here or go ahead and come into your mole asana elbows to your knees hands to
heart center pulling that tailbone down towards the
mat option here to rock side to side
you
release gently transition to seated by placing your hands behind your hips
slowly come to your back
hugg needs to chest
when you're ready grab the outer edges of the feet sending the knees towards
the mat for happy baby rock it out here
release hug knees good squeeze here
release the leg
hence fear sides palms facing up and open full breath cycles here in through
the nose out through the nose take a few moments to simply observe the body maybe
observe the sensations within the low back and hips
you
gently wake up the body wiggle the toes fingers maybe rock the head side to side
go ahead and bend the knees feel free to rock the knees side to side when you're
ready roll to the right take a deep breath in full exhale next inhale come
to seated
inhale hands overhead
exhale heart center namaste
you