Introduction
This is a short printable hip-opening sequence, put together by Pixie. It targets specifically intermediate students and is designed to help open tight hips and leg muscles. For this reason, this can also be a good sequence for joggers or anyone else that does sports or exercises that put a strain on the legs.
It is a relatively short sequence and can be modified or shortened if need be, so it’s perfect for anyone with a busy schedule, looking to incorporate some stretching exercises into their daily routine.
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Reclining Bound Angle Pose
Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.
Simple Cross Legs Forward
Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.
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.
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.
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.
Cow Face Pose
Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions.
Repeat on both sides.
Cow Face Pose
Cross your legs over each other, bringing your knees one over the other. Place the heels of your feet by your hips, and point your toes backward. Bring your hands behind your back, your elbows pointing in opposite directions. Join your hands or grab onto a belt if necessary.
Extended Hand-to-Big-Toe Pose with Both Hands to Foot
Stand up in Tadasana. Grab one foot with both arms and stretch it right in front of you. Work on keeping your back straight. Incorporate a bend in your knee or use a belt if necessary.
Extended Hand-to-Big-Toe Pose with Head to Shin
Grab a hold of your foot and extend your leg in front of you, while keeping the rest of your body straight. Elongate through the crown of your head and lift your leg higher. Ideally, join your shin and head.
Extended Triangle Pose
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
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.
Sit on a chair and use the back and/or seat as leverage to help you twist your spine and chest. Repeat on both sides.
Reclining Bound Angle Pose
Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.
Wide-Angle Seated Forward Bend
Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine.
Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.
Side Seated Wide Angle Pose
Start in Upavistha Konasana. Maintain the position of your legs and buttocks as you release your spine and bend sideways to meet your foot.
One-Legged Bridge Pose
Starting in Setu Bandha Sarvangasana, lift up one of your legs while maintaining the hips in a neutral position. Place a block under your sacrum for support if necessary.
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.
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.
Reclining Hand-to-Big-Toe Pose 3
Start in Supta Padangusthasana 1 or 2. Bring your left leg up and over towards your right shoulder. Keeping your right leg grounded, see how far over to the side you can bring your left leg.
Repeat on both sides.
Legs-Up-the-Wall Pose
Bring your hips up to the wall and lift your legs up against it so that they're perpendicular to the floor. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.
Bound Angle Pose
Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.
Wide-Angle Seated Forward Bend
Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine.
Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.
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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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.
By Pixie Lillas
Pixie is the founder of Yoga Vastu and runs the Balmain Iyengar Yoga Studio in Sydney, Australia. She has over 45 years of teaching experience and regularly runs teacher training courses. She regularly teaches workshops in Europe and New Zealand.
