This is a short sequence of miscellaneous poses with the aim of bringing opening to the hip and groin and lengthening the hamstrings. A good short sequence for when you are shorter on time. Return to this as often as you like!
Though some of the poses in this sequence, such as Ubhaya Padangusthasana and Paripurna Navasana, are quite advanced, the sequence is suitable for students of all levels and can offer lower-level students a good degree of challenge. A good tip for practising the two poses mentioned earlier if you’re relatively new to yoga: use a wall to support your feet and work on your core strength and flexibility without having to worry about your balance as well. After practising this variation on a regular basis, your body will eventually learn to hold the pose without support. You can also try putting a bend in your knees if you’re struggling with hamstring flexibility.
You can modify other poses as well. For example, for Utthita Padangusthasana, you can use a table or bench to support your leg or use the wall if you can’t keep your balance at the same time as working on your flexibility. As for Adho Mukha Vrksasana, lower-level students can do the preparation instead of the full pose by walking their feet up the wall to a height that feels comfortable.
Save PDF and print
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.