[0:03]All right, we're going to do this movement I call unsitting. If you sit a lot, your brain is really good at holding your hips at this angle to the rest of your torso. So good at it, it may not even know how to let that really relax and open up. Here's what we're going to do for our before observation. Let's have arms crossed in front. Does the legs slowly extend down the mat? How much do your glutes have to turn on to straighten out the front of your hips? If you're just standing up, your body was straight down the mat. How much effort is that to hold that right there? And really look into that.Let that relax a little bit and just again, find the effort it takes to straighten yourself out. What places turn on?How does the low back turn on? How do the glutes turn on?How do your thighs turn on? Okay. So let's do this movement, un-sitting. You're lying down, your tummy faces the mat, and you're up on your both elbows. Bring your elbows a little bit toward your belt line.
[1:26]Sense where the knees are, as you push your knees down into the mat, belly and torso lift up and elbows stay where they are. We're just dragging the knees up toward the chest a little bit. And then we're going to lower back down. Now, all you have to remember is front pockets touch first. Front pockets touch first, lowering down slowly. Letting that open. Front pockets touch first, really just sagging down into that. Now don't go into any pain or discomfort in this movement. The movement I call unsitting, it's a so as release in a way, release of the hip flexors. So, pushing knees down into the mat. Knees pull up toward the tummy. Closing on up. You could adjust the elbows a little bit if you want. We're just going to lower down. Front pockets touch first. Go slowly. Gently, all the way down. Okay, let's bring the knees a little bit further apart. And coming up onto the knees. Knees pull toward the tummy, pull, pull toward the chest. Elbows and knees are pulling toward each other against the mat. Lowering down slowly out of that. Front pockets touch first. This time, knees come a little bit further apart. Balancing up on the knees. The knees pull up toward the tummy, knees pull together. Lowering down slowly. Front pockets touch first. And just let the knees be wherever they want. Just going to do a couple more of these. For extra credit, as you come up, push your tummy down toward the mat. Arch the back to push the tummy down toward the mat. Lower down slowly out of that. Front of hips open. For front pockets to touch first. Last one. Coming on up.
[4:16]Tummy pushes forward. Lowering down slowly out of that. Slowly, front pockets touch first.
[4:41]Okay, let's see if that changed anything. So, arms are crossed in front. Legs reached down the mat. Make yourself nice and straight and look at it. How much effort is it taking? How much do the glutes have to turn on to how little effort does it take to reach right down the mat?
[5:08]One more time just trying that reaching right on down. How easily do the front of the hips open now? Thank you very much for practicing with me today. I'm Eric Cooper, inspiresomatics.com. Blessings on your journey.
