 Hello Earth citizens. In this video, I'm going to be doing a 10 minute routine to open up your sacrum, hips, and tailbone. So this right here is kind of like the holy grail of our bodies. From gravity, everything flows down to that area, which is why a lot of people have problems or stiffness in this middle region of the body. And stagnant energy that accumulates here is the result of why people have growing waistlines, because the energy is not circulating there. So this is a very easy exercise that you can do to open your hips, sacrum, and tailbone, and it's especially great for women. Especially great for people who have given birth, because there's a lot of changes in this area that happen as a result of childbirth. So men can do this too. It's great for men as well, but it's especially great for women. So let's start by doing some rolling back exercises. So please get a mat or a carpet. Don't do this on bare floor, because this will hurt your spine if you do it on bare floor. Get a mat or do it on carpet. So bring your body to the side. Pug the back of your thighs. And rolling back looks like this. That's one. You are using your body weights and the floor to massage the muscles along your spine up to your neck. Don't crunch your neck, but up to here. We'll do 20 of these. So please do them at your own pace. I will count, but do what's comfortable for you. Okay, let's start. Two, three, four, five, six, seven, eight, nine, ten. Please breathe out. Seven, three, now lie down. Rock your legs side to side. Massaging your lower back. Please exhale out any fatigue, any tightness, any stress and tension. Now stop. Straighten your leg and rest your arms comfortably by your side. And let's first take a couple deep breaths into the body through the nose and exhale out through your mouth. Breathe in and breathe out. Two more times. Breathe in deeply through your nose and exhale out everything from your body. Last time. Breathe in, breathe out. Feel your body. And now we will first loosen up our legs before we get to this area because if our legs are tight, no matter what we do in the hips, it won't be as effective. So we will do something called toe tapping. Bring your legs together and you're going to tap your big toes like this. But when you do this, make sure your whole leg is moving up to your hips so you're not just doing this. You see how stiff my legs look? So not just like this, move your whole legs. And we will do this 100 times. Please do it at a similar pace as me, like this. One, two, one, two, one, two, one, two. 100 times. Please focus on your body when you feel pain. Exhale out. One, two, three, four, five, six, seven, eight, nine, 10. One, two, three, four, five, six, seven, eight, nine, 20. One, two, three, four, five, six, seven, eight, nine, 30. Relax your legs. 50, one, two, three, four, five, six, seven, eight, nine, 60. One, two, three, four, five, six, seven, eight, nine, 70. One, two, three, four, five, six, seven, eight, nine, 80. One, two, three, four, five, six, seven, eight, nine, 90. One, two, three, four, five, six, seven, eight, nine, 100. Stop. Feel your body. Do you feel tingling in your body? Great. Now bend your knees. Keep your feet flat on the floor. Legs shoulder width apart. So not together, but shoulder width apart. And now lift your tailbone and drop. So lift and just let gravity drop. So it's not like lift and place down. It's not like this carefully. Lift and just drop. You should feel the shaking here. Drop. So you feel your tailbone. Great. Let's do this 50 times. One, two, lift high. Three, four, five, six, seven, eight, nine, 10. Please make sure you lift high and drop. Two, three, four, five, six, seven, eight, nine, 20. One, two, three, four, five, six, seven, eight, nine, 30. One, two, three, four, five, six, seven. Do you feel some pain? Eight, nine, 40. I love my tailbone. Two, three, four. Exhale if you have pain. Five, six, seven, eight, nine, 50. Great job. Now move your legs side to side, loosen up your body. And now we have one more exercise. It's the same thing, lifting your tailbone and down, but we're going to go double pace. It's like this. One, two, three, four, like this. And let's do this one 50 times as well. We'll focus on your tailbone and release tension from your tailbone. Are you ready? Okay, like this. Let's start. One, two, three, four, five, six, seven, eight, nine, 10. One, two, three, four, five, six, seven, eight, nine, 20. One, two, three, four, five, six, seven, eight, nine, 30. 1, 2, 3, 4, 5, 6, 7, 8, 9, 40, 1, 2, 3, 4, 5, 6, 7, 8, 9, 50, great job. Straighten your legs. Feel your body. Do you feel tingling, heat, moving, heaviness being released from this area of your body. Feel it. You did a great job. Let's take a few deep breaths in through the nose and exhale out. One more time. Breathe in and exhale, release everything within. Great job. Now turn your body to the left side and slowly sit up. How do you feel? Do you feel warm through this region? Please practice this daily and you will feel more circulation rather than just doing it once. Building on this will help you circulate total energy in this area. You did a great job. To experience a full one hour brain education based class, please visit a local body and brain yoga studio near you.