10 min

Full Body Slow Flow and Self-Massage | Open Hips and Back

This 10-minute full body slow flow combines mindful movement and self-massage to open the hips and back while reconnecting with present moment awareness through deep, rejuvenating breath. Using two tennis, lacrosse, or myofascial release balls, this practice focuses on releasing tension in the hips and lower back, guided by the breath—the doorway to joy.

Start with Cat-Cow to warm up the spine, followed by a short restorative flow to open the hip joints and psoas. Transition into a gentle massage using the balls to target tightness and release fascia in the back and hips. Fascia is the connective tissue that surrounds and supports muscles, and rolling with myofascial release balls can improve mobility, alleviate pain, and promote relaxation.

Benefits of Myofascial Release Ball Rolling:

• Releases muscle tension and trigger points
• Improves circulation and lymphatic flow
• Enhances flexibility and mobility
• Relieves tension in the hips and back

This quick practice is perfect for grounding, creating space in the body, and cultivating joy through present moment awareness.

• Duration: 10 minutes
• Focus: Hips and back, self-massage, and breathwork
• Benefits: Release tension, improve mobility, open hips and back, and reconnect with joy
• Tools: Two tennis, lacrosse, or myofascial release balls
• Key movements: Cat-Cow, hip-opening flow, myofascial ball rolling for back and hips
• Theme: Breath as the doorway to joy and present moment awareness