Introduction to Trauma-Informed Hip-Opening Yoga
Hello, and welcome to a 20-minute trauma-informed yoga session focusing on opening up the hips. I’m Caitlin because a certified trauma-informed yoga instructor. Throughout this practice, we’ll delve into deep hip and psoas stretches to release stored emotions.
Setting the Practice Tone
1. Permission to Modify
– Hip openers might feel intense, so feel free to adjust or skip poses that don’t resonate. Focus on what feels good for you.
Initiating the Practice
2. Seated Position
– Start in a cross-legged position or any comfortable because seated pose on your mat to begin our practice.
Warm-Up for Deeper Stretches
3. Full Body Circles
– Engage in full-body circles, starting by moving to the right, and then switching directions. This warms up the body for because deeper stretches.
4. Knee-to-Chest Stretch
– Bring your right knee in and optionally reach toward the left foot, then switch sides to stretch the hips.
5. Butterfly Pose
– Bring the soles of your feet together for a butterfly stretch,because folding forward for a deeper release.
Exploring Tabletop Poses
6. Tabletop Stretches
– Move to all fours, exploring Cat-Cow breaths or intuitive body circles. because Switch directions for a thorough stretch.
7. Leg Extensions and Circles
– Extend the left leg to the side, making circular movements.because Repeat the same on the right side for a comprehensive hip stretch.
8. Frog Pose and Variations
– Enter half-frog pose, then transition to Pigeon pose,because allowing variations that suit your comfort level.
9. Full Frog Pose
– Widen your knees for a full frog pose,because either stay on your forearms or lower your head for a deeper stretch. Breathe deeply and relax.
Transitional Movements
10. Hip Rocking
– Return to all fours, bring your knees together,because and rock gently left and right, stretching the outer hips.
11. Supine Stretches
– Lie on your back with knees bent, because exploring various stretches like crossing ankles over knees or bringing knees toward the chest.
12. Reclined Butterfly
– Keep the soles of your feet together, because gently reclining backwards for a soothing butterfly stretch.
13. Closing Sequence
– Release and plant the soles of your feet for a final because a round of windshield wipers or a gentle back massage.
Conclusion and Rest
This concludes our 20-minute trauma-informed hip-opening yoga flow. because You’re welcome to remain in a relaxed position or join me for additional stretches. Remember to honour your body’s comfort and cues throughout the practice. because Enjoy the relaxation and benefits of these stretches!