Hip focus and arm balances for experienced students

Hip-opening exercises and advanced balancing poses.

Time 90 minutes

Level Experienced

Contents

Introduction

This sequence aims first to help us work through the hips and groins to create opening and space to prepare us for the arm balances later in the sequence. The balances are creative poses, poses that require us to use “intelligence,” in a yoga sense, to create as much evenness and integration as possible. Then less effort is required. Do this sequence with those things in mind so that you end up striving not so much to achieve the “end pose,” but more to create an ease and understanding concerning the actions required.

Start off in Supta Virasana, with the supports you need, and then extend forward to release the back and start connecting to the arms before going to Adho Mukha Svanasana. Here you will use repetitions of Adho Mukha Svanasana and Virasana forward, moving on the breath with a steady even rhythm. This helps to dispel dullness or stiffness as well as to energise.

Continue now with Adho Mukha Vrksasana done twice, changing the leading leg the second time. Work to hold the free balance on each side for a few seconds before you come down. Pincha Mayurasana away from the wall and start to question what is required to balance in asana overall.

We then do a few poses to bring an opening into the hips and groins: Vrksasana, Utthita Hasta Padangusthasana 2 to the wall, and Ardha Chandrasana wiht the back foot to the wall. Continue with Utthita Hasta Padangusthasana 1, Garudasana, and Standing Bhekasana, bringing extension into the front and back of the legs.

Sirsasana, Parsva Sirsasana with bent and straight legs, and Eka Pada Sirsasana. (The alternative is going back over the chair in Dvi Pada Viparita Dandasana, with the head lifted high).

Arm balances follow. Vasisthasana 1 and 2 from Adho Mukha Svanasana. A similar hip and groin opening is required here as in the first standing poses we did.

Now go to Dvi Hasta Bhujasana, Bhujapidasana, and Tittibasana starting from Uttanasana. Pay attention to the different actions in these three poses- legs forward, feet and buttocks coming towards each other, and a full leg extension with perineum parallel to the floor respectively. Explore where best to position your hands and where the lever point is to come into the pose.

There is a point of balance in each of these asanas.

Now sit in Dandasana to move to Eka Hasta Bhujasana, and then Asta Vakrasana. Follow with Malasana, with hands to the floor, to prepare for full Bakasana, done twice. Create the lift and spreading at the back of the thighs and the dome shape of the upper back and concavity in the sternum region to find full freedom in this pose.

After the hand balancings, we may feel a little tightness around the diaphragm. To release that area, go to Chatushpadasana and then into one full Urdhva Dhanurasana to get the opening from the full backbend.

Adho Mukha Svanasana to bring us back to neutrality, to evenness in body and breath.

The end of the sequence includes Sarvangasana, Halasana, and a few variations, and then finally Janu Sirsasana and Paschimottonasana with forehead support.
Savasana for a good 7 minutes to allow for proper relaxation everywhere, using a belt over the eyes to facilitate quietness.

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Supta Virasana

Reclining Hero Pose

Lay on your back with your legs bent, your toes pointing backward.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Virasana Forward into Adho Mukha Svanasana

Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Adho Mukha Vrksasana

Full Arm Balance (Handstand)

Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Vrksasana

Full Arm Balance (Handstand)

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Pincha Mayurasana

Feathered Peacock Pose

Spread your weight evenly amongst your forearms and activate your shoulders as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Hip focus and arm balances for experienced students

Vrksasana

Tree Pose

Straighten your right leg and get rooted through your foot as you bend your left knee out to the side. Lift your arms up and draw your spine upward as you balance. Change sides.

Utthita Hasta Padangusthasana I

Extended Hand-to-Big-Toe Pose 1

Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.

Ardha Chandrasana

Half Moon Pose

Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.

Utthita Hasta Padangusthasana II

Extended Hand-to-Big-Toe Pose 2

Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Once balanced, open your leg out to the side. You can also use a belt if you lack hamstring flexibility.

Garudasana

Eagle Pose

Cross one leg over the other and balance. Then, cross your arms at the elbows so that both your pinkies are pointing forwards. Then try to lift your hands to capacity while keeping your shoulders level and your chest open.

Salamba Sirsasana I

Headstand 1

Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.

Parsva Sirsasana

Side Headstand

As you hold your balance in Sirsasana, tilt your feet to the side. Use your core to twist to capacity.

Eka Pada Sirsasana

One-Legged Headstand Pose

Start in Sirsasana and bring one leg down to the floor. The other leg stays lifted and steady.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Vasisthasana I

Side Plank Pose I

Start in Plank Pose or Adho Mukha Svanasana. Shift your weight onto one side, rotate onto the outside of your supporting foot, and tilt your body sideways to form a diagonal line. Lengthen through the crown of your head and raise your arm up if possible.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Vasisthasana II

Side Plank Pose II

Start in Plank Pose or Adho Mukha Svanasana. Keep your right hand strongly rooted and rotate onto the outside of your right foot as you shift your body into a diagonal line. Lengthen through the crown of your head and activate your core as you raise your left leg and reach your left hand to meet it. Use a belt if necessary.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Dvi Hasta Bhujasana

Insect Pose

Place your feet a little more than hip-width apart. Bend forwards, tuck your shoulders under your knees, plant your hands on the floor and sit your buttocks down. Straighten your arms and lift yourself up into balance.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Bhujapidasana

Shoulder-Pressing Pose

Start in Uttanasana. Fold forward, bend your knees and plant your hands behind your feet. Tuck your shoulders behind your legs and bring your feet together, interlocking them in the middle, right under your chest. Straighten your arms and balance.

Tittibasana

Firefly Pose

Plant your hands in between your thighs and raise yourself up. Your legs extend forward, parallel to the floor.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Eka Hasta Bhujasana

Elephant Trunk Pose

Start in Dandasana. Keep your left leg straight as you bend your right knee and bring it over your shoulder from behind. Plant your hands on the floor and lift your legs up off the floor. Repeat on both sides.

Asta Vakrasana

Eight-Angle Pose

Bend your knee placing your foot by your buttock and plant your hand on the inside of the foot. With your hands planted firmly by your hips, lift your legs and take them forward to meet each other, then interlock them. Incorporate a bend in your elbows and, as you inhale, push yourself up into balance. Straighten your legs outward.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Bakasana

Crow Pose

Start by squatting with your feet wide apart. Plant your hands on the inside of your feet, so that you can hook your elbows beneath your knees. Shift your weight forward and lift your feet up.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Chatushpadasana

Four-Footed Pose

Lie down with your knees bent so that your feet are close to your buttocks. Grab onto your ankles and lift your hips up above the ground. Open your chest up and breathe.

Urdhva Dhanurasana

Wheel Pose

Root yourself through your feet and hands as you lift your body up off the floor. You can walk your hands and feet towards each other to capacity.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Supta Padangusthasana I

Reclining Hand-to-Big-Toe Pose

Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.

Supta Padangusthasana II

Reclining Hand-to-Big-Toe Pose

Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.

Salamba Sarvangasana

Shoulderstand

Activate your arms and shoulders as you lift your body up perpendicular to the floor. Use blankets or bolsters to support your shoulders. Make sure the back of your neck stays relaxed and maintains its natural curve.

Halasana

Plough Pose

Use support under your shoulders if necessary. Keeping your shoulders open, lift your hips up high above your head, dropping your feet down behind you. Place your hands on your back to help keep it from rounding.

Eka Pada Sarvangasana

One-Legged Shoulderstand Pose

Activate your shoulders and lift your body up into a straight line. Place your hands on your back to help you keep your balance. Keeping your body straight and your hips aligned, bring one foot down behind your head.

Janu Sirsasana

Head-to-Knee Forward Bend

Bend your knee out to the side and keep your sit-bones pointing downward as you stretch out over your extended leg. Use a belt if necessary.

Paschimottanasana

Seated Forward Bend

Make sure the backs of your legs are pressed firmly to the ground as you bend over to reach your feet. Release the spine. Use a belt if necessary.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

20 December 2022

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Hip focus and arm balances for experienced students

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