25 Min Somatic Yoga | Grounding Flow For Hips, Spine & Low Back

Transcript

hello everyone welcome back to Devi Daly Yoga 
for this somatic flow in this practice we'll   explore rhythmic movements to heighten 
awareness of the spine and the body's   energy flow through sensual repetitive 
stretches and deep breathing will awaken   energy in the hips lower back and spine 
following movement patterns to encourage   a reset of the nervous system let's begin by 
connecting with the breath and letting your   body naturally guide you through this gentle 
flow as you come into a seated position let   the legs cross and feel free to sit up on a 
cushion if you'd like to be a little higher up and now take a deep breath in and let it 
go as you feel your body beginning to release tension keep on breathing in an easy 
and steady Rhythm following your own   pace as you take these first few 
moments to turn your attention inward taking this time to begin 
the process of connecting with yourself fully arriving in your body [Music] take another full breath in as you exhale begin to round your spine drop 
your chin toward your chest and rock back on   your sitting bones moving through seated cat and 
cow with your inhale lift the chest forward lift   your chin shoulders roll back exhale and round 
again continuing for a total of eight rounds the   inhale brings the chest forward feeling the back 
bend exhaling rounding and tucking the [Music] tailbone inhale forward and 
continuing back and forth   with your breath following your own rhythm of movement let's do four more take your time sensing this gentle and slow movement of the   pelvis the spine and the Torso feel the 
spine moving forward and back in the body inviting the energy of the 
central channel of your spine to flow Rock forward and back slowly two more times after your next exhale return to 
a neutral upright spine slowly move on   to hands and knees option to cushion 
the knees with a blanket if you'd like to you can come to hands and knees or for a wrist 
free experience you could come down onto elbows   instead moving into cat and cow now from this 
all fours position we'll inhale lift the Gaze   and exhale slowly round the 
spine tucking chin toward chest inhale into the back bend rolling 
shoulders back exhaling rounding and   tucking the tailbone inhale forward 
and continuing back and forth with your breath feeling this movement 
of the spine in a a different   orientation now to our seated cat and 
cow let's do four more rounds nice and slow gently moving the energy through the 
center of the body beautiful let's do two more now nice and slow last time inhale inhale and exhale come to a neutral spine now and slowly begin to round the spine with the   hips coming all the way back 
toward the heels in child's pose Palms to the floor rest your head down   pause to rest here and feel the energy moving 
through the spine after these initial [Music] movements notice the sensations in the spine 
and in the back and particularly around your sacrum take a breath into the sacrum and soften in as you exhale good and now when you're ready 
begin to slowly come up into a seated position sitting in a cross-legged position facing 
this direction so you can mirror my movements once again your choice if you'd like to sit 
on a folded blanket or a cushion sit up tall   with your spine and drop your right ear toward 
your right shoulder placing the right hand on   the floor to support you as you lift your 
left arm up and lengthen through the left   side of the trunk take a big inhale and 
exhale reach over to the side with your   inhale come back up to Center keep 
the arm in the air EX exhale to the   side once again inhale back up continuing 
six more times nice and slow finding your Rhythm letting the breath guide you four more times feel the movement 
of the spine The Head and the neck beautiful two more last one inhale and exhale slowly come up release your right arm down and 
pause with the spine at the center breathe as you pause with your next exhale drop your left ear 
toward your left shoulder support yourself with   left hand on the floor lift the right arm 
up and stretch over into the whole side   inhale to Center exhale back 
over to the side six more moving   slowly and mindfully feeling the spine 
feeling the movements of the ribs the neck the inhale takes you up 
the exhale takes you over three more beautiful moving the body like a wave last time inhale and exhale to the side come back to Center float the right arm down   once again pause at the center feel the effects 
of stretching into the side bodies on both sides now breathe into what you feel sensing into any energetic 
Pathways that have been opened take a breath now   and as you exhale begin to move on to hands 
and knees again optionally padding under the knees just like before you could choose to be 
down on the elbows or up on straight arms as we   move into hip circles when you're ready begin 
to Veer the hips to the right and then back   Veer them over to the left and forward forward 
continue circling in this clockwise Direction   allowing the Torso and the spine to bend and move 
allowing your movement to become intuitive and natural feeling the energy 
move through the hips the   shoulders the sacrum let's take four more circles exhaling back inhaling forward circling 
two more times in this clockwise Direction last time around as you come forward 
change to a counterclockwise circling of the   hips continue to move intuitively 
letting the spine move like a snake working through any areas 
of tension tightness or any blockages four more times now with the breath 
exhaling back inhaling forward take your time rewriting your story breathing space into this body one more time around good and let's come back to a neutral 
position inhale the breath exhale and come back to   sit on one side of your feet so you can bring your 
legs out in front and make your way onto your back   as you come onto your back go 
ahead and draw both knees into the chest and as you bring your knees in 
you can hug your arms around your legs   and take this moment as an upside down 
child's pose resting and feeling the rebound sensing the energy 
flow in your body after the hip circles feel the flow of your breath inhale as you exhale clasp around 
the right knee and extend the left leg   forward onto the mat hug your right 
knee in and now begin to Circle this   knee in a clock clockwise Direction 
stirring the leg bone in the hip   socket feeling into the edges of your 
range of motion with a total of eight circles breathing with each circle four more times now let this be the last one and then change the 
direction of your circles going counterclockwise   once again eight times nice and slow allowing the   breath to continue to [Music] flow 
noticing what you feel in the hip joint good and two more as you bring the leg back to 
Center squeeze it in toward the chest change the clasp on the legs now so 
you can work into leg extensions clasping   behind the thigh and extending the heel 
up as you press the leg forward into the   hands exhale bend the knee and pull the 
thigh in inhale press the heel up press   the thigh into the hands exhale Bend and draw 
it in continue in eight total rounds take your   time and feel the extension each time with the 
back of the leg feel the energy of the thigh engaging four more keep this going inhale as you 
extend exhale as you draw [Music] in last one exhale to draw the knee in last time stay here 
with a bent knee take your left hand onto the knee   preparing for Twist we're going to reach the right 
arm out to the right side and draw the leg across   the body exhaling here and inhale back up 
to Center continue repeating eight times total inhale the leg up to Center exhale draw it across four more times take your 
time feel the spine twisting feel the stretch of the hip and the shoulder as 
you exhale over and inhale back up keep this going now beautiful One Last Time bring the leg back to Center and draw 
both knees in toward your chest resting in   your cradle pose feeling the body after one side 
of the Twist and the hip circles and the leg extensions and let's move into this pattern 
on the second ins side go ahead and extend   your right leg forward onto the mat 
clasping the hands around the left knee and begin to Circle in a counterclockwise 
direction to begin nice and slow eight times   feeling the edges of your range 
of motion of your leg in your hip socket four more times keep the breath moving and two more and now change to the 
opposite direction moving clockwise take your [Music] time embracing 
this realm of of sensation movement and breath keep it going for two more circles once the leg comes back around to the 
center exhale to hug the knee in toward your   chest and let the hands come behind the thigh as 
you press up through the heel and press the leg   forward into your clasped hands inhale here exhale 
bend the knee Pull It in inhale press up through   the heel exhale Bend inhale pressing thigh forward 
exhale Bend feel the length in the back of the leg four more hugging it in keep this [Music] going relaxing into the Rhythm two more last time Bend the knee in and take it 
toward the twist with the right   hand on the knee extend your left arm to 
your left draw the leg across with your exhalation twist your spine the inhale 
brings it back up to Center and exhale to the side finding comfort in the Rhythm as you continue exhale to the twist inhale to the center four more keep it going two more times gentle and slow last time when the knee comes back up 
to Center hug both knees into your chest   once again give yourself a hug feel the 
spine after twisting in both directions when you're ready release the legs placing the 
feet on the floor hips width apart close to the   sitting bones getting ready for bridge lifts 
Palms on the ground at either side of your body inhale and with your exhale lift your 
tailbone up squeezing the glutes and inhale   to release the hips down exhale curl the tailbone 
and lift the hips inhale rest the hips back down   six more times find your Rhythm and find your 
breath following the Rhythm and finding your flow about four more rounds now three more exhaling as you 
lift and inhaling as you come back down left last one now as the hips come back down prepare to rest 
the body in a final relaxation position if you're   comfortable with the feet together and the knees 
wide in reclined butterfly you might have the   hands on top of the body one on the belly and 
one on the heart or any arm position that works   embracing and welcoming the Stillness 
now after this practice of rhythmic   movements awareness of the 
spine the lower back and the hips sensing the flow of energy and breathing into the 
spine the lower back and the hips now take a deeper breath into your belly and 
into your heart as you exhale draw the legs   together extend the legs long down the mat 
and interlace the fingers stretch the arms   overhead press them away as you stretch 
down long through the feet and inhale   and exhale bend the knees roll over to one 
side very slowly press up into a comfortable seat sitting quietly with the eyes closed and   the hands resting on the [Music] 
knees take a few gentle breaths noticing what's happening inside 
the body now with the spine upright draw a gentle breath into the heart and as you exhale gently place the hands in 
front of the heart palms together to close   the practice Circle the arms around and 
up over the head Let The Palms meat lift   your gaze up exhale to pull the hands down 
in front of the heart and that closes our   somatic practice today be sure to move slowly 
and gently into the next part of your day   I always love hearing from you in the 
comments below so let me know how this   practice was for you hope to see you again 
very soon the next time we find the mat together