Unlocking Your Powerhouse: Hip and Glute Release for Mind and Body
Learn techniques to release physical tension and emotional baggage.
I’m curious, have you ever physically released tension on your own?
A few days into my first yoga teacher training we had been holding pigeon pose (a deep hip stretch we’ll get to explore in class tonight) for what felt like an hour. It was super uncomfortable because my hips were so tight and I was really fighting to hold myself in the pose. Maybe it was the 20 hours of yoga we practiced in the days before that caused my muscles to give up, or maybe my nervous system finally felt safe enough to chill out and release its grip, either way, I finally let go.
I could feel myself releasing the tension that did not serve me, and in doing so, I was able to sink deeper into the pose, accessing more muscles that had been holding tension for so many years. That release of tension that I had been storing in my body caused a surge of emotion to come up and I cried so hard. My story is not unique, so many people have experienced crying in pigeon pose.
In the aftermath of covid, I noticed that no matter how long I massaged my clients, or how much effort I put into the session, their tension would not release. This was the first time I noticed the effect of emotional stress on the physical body. I started incorporating breathwork, meditation and movement into my sessions to release tension in a new way. I remember the first time I led an emotional release session and the woman on my massage table started shaking, then sobbing, then yelling, and finally, releasing the physical tension and settling into a state of deep relaxation. I knew then that what I had discovered was powerful and needed to be shared with as many people as possible.
Flash forward to last year, when I was struggling to recover from a physically traumatic few months. I had to learn how to be my own healer. I had to dedicate time and energy to a bodywork practice of releasing stored tension in my body. I used my own hands, as well as tools like a lacrosse ball, to find the tension, breathe into that area and create a mind-body connection that allowed me to relax the tension in that area, which opened the door to deeper tension.
Everything we’ve covered in BYOH thus far has prepared you for THIS class.
You know that the entire body is connected through fascia. You know that the fastest way to regulate your nervous system is through sound vibration. You know that patterns of tension present in the body cause more imbalance if untreated. You know that the breath is your key to unlocking those doors of tension and walking through to deeper layers. By now, you have an understanding of where you’re holding tension in the body and you can start to feel when you need to back off, and when you need to lean in.
I am so freaking excited. Here’s a bit of what will be covered in tonight’s class.
Anatomy of the Powerhouse:
Gluteal Muscles: The gluteus maximus, medius, and minimus are the primary muscles of the buttocks. They play crucial roles in hip extension, abduction, and rotation.
Piriformis: This deep muscle can contribute to sciatic pain if tight.
Quadriceps and Hamstrings: These muscles in the front and back of the thighs work together to extend and flex the knee.
Adductors: These muscles on the inner thigh bring the legs closer together.
Tensor Fasciae Latae (TFL) and IT Band: These structures on the outer thigh contribute to hip stability and can be a source of pain if tight.
Yoga Poses for Release:
Quad Stretch: Targets the quadriceps.
Runner's Lunge: Stretches the hips, quads, and hamstrings.
Cobbler's Pose: Opens the hips and groin.
Four-Point Pose: Warms up the body and prepares for deeper stretches.
Pigeon Pose: A deep hip opener that can be emotionally releasing.
Breathwork and Massage:
Breathwork: Deep, diaphragmatic breathing can help relax the body and release tension.
Massage: Self-massage or using tools like a lacrosse ball can target tight muscles and promote circulation.
Sounding the Exhale: Expelling breath with a sound can help release emotional tension.
Mind-Body Connection: Recognizing the connection between physical tension and emotional stress can facilitate release.
By unlocking the power of your hips and glutes, you're not just releasing physical tension; you're also setting your mind and spirit free. Imagine the transformative experience of feeling lighter, more flexible, and emotionally balanced.
Join us this week as we explore the depths of your body and mind. Together, we'll unlock the potential within you and emerge feeling stronger, healthier, and more empowered.
If you’re a free reader curious about this class, you can join the next group which starts October 9th. Click here for more info.