Moving your hips with curiosity and attention doesn’t just create freedom in your body—it also connects you to a sense of ease and support. In this guided sequence, we’ll explore how the tailbone, skin, and belly all work together to give the hips more space and your movements more flow.
This practice requires nothing more than yourself, a little floor space, and a sturdy surface like a box or chair.
The Sequence
We’ll move through a playful flow designed to wake up the hips from the inside out:
* Hands and knees warm-up: Explore the tailbone by gently reaching it up and tucking it under.
* Side shifts and lifts: Notice how the belly and tailbone balance each other as you tip and lift.
* Side bend rolls: A simple floor pattern that lengthens the sides of the waist while softening the belly.
* Kneeling explorations: Feel how the skin below the belly button lifts as the tailbone anchors down, then add arm movements for expansion.
* Dynamic transitions: Flow between squat, kneel, and standing for strength and awareness.
* Box or chair work: Mobilize the hips by shifting, opening, and exploring leg positions.
* Figure-eight sweeps: Integrate the whole leg in smooth, circular patterns.
* Breath to finish: Place your hands just below the belly button, exhale softly, and let the skin of the belly soften and lengthen.
Why This Matters
Your hips are central to balance, strength, and fluidity. By combining movement, sensation, and breath, you create not only mobility but also awareness of how your body organizes itself. This is what allows movement to feel less like exercise and more like exploration.
🎥 Watch the full video above
Try It and Share
I’d love to hear how this feels in your body. Did your hips feel more open? Did you notice something surprising?
Leave a comment below, and if you enjoy practices like this, share with a friend who might also appreciate waking up their hips.
