HIP MANDALA: A Somatic Yin Yoga Experience
Exploring grounding, fluidity, and connection through the hips
An exploration of movement, stillness, and integration
This page is a resource for participants in Hip Mandala, offered as both a standalone workshop and as part of the Body Mandala series. Whether this was your first Yin or somatic experience or one of many, I hope the practice helped you feel more grounded, open, and at ease in your body.
In yogic tradition, a mandala symbolizes wholeness, cyclical flow, and interconnectedness—principles mirrored in the way our bodies move, adapt, and respond to life. In this session, we explored that wholeness through the Hip Mandala: a dynamic crossroads of movement, sensation, and stability.
Through floor-based Yin postures and gentle somatic inquiry, we worked with five key myofascial groups:
Quadriceps
Hip Flexors
Glutes & IT Band
Hamstrings
Inner Thighs / Groin
This wasn’t just a sequence of poses—it was an invitation to deepen your relationship with your body’s natural intelligence. We explored intuitive micro-movements, non-hierarchical pose variations, and intentional stillness (“rebounds”) to refine awareness, support nervous system balance, and cultivate a felt sense of adaptability.
We practiced what’s called “middle effort”—staying within 50–70% of our available range of motion—to allow the body to soften and respond over time, rather than stretch to its edge.
What’s Included in the Class Notes PDF
This printable guide is here to help you revisit what we explored and continue integrating the practice in your own time.
Included in the PDF:
A curated list of Yin poses (with Hatha names)
Primary and secondary myofascial target areas
Prop suggestions and adaptable pose variations
Rebound guidance based on the Grilley tradition
A gentle, self-guided somatic practice
A clear and accessible explanation of somatics, and how it supports embodiment, balance, and nervous system healing
This guide is a living document, and I’ll continue updating it as new questions or reflections arise. You’re always welcome to check back—or reach out with thoughts.
Thank you again for practicing with me.
— Kathryn
Curious About Somatics?
Somatics is a therapeutic, experiential approach that helps bridge body and mind through direct internal awareness. Rather than focusing on how a shape looks, somatic practice asks:
“What do I feel? What changes when I listen?”
Inside the PDF, you’ll find two gentle explorations—pelvic rocking and a guided body scan—designed to help you reconnect with your center, release stored tension, and move with greater presence and clarity. These are practices you can return to anytime, even for just a few minutes, to support grounding, fluidity, and nervous system ease.
If you have questions or reflections, I’d love to hear from you.
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