Session to Facilitate Hip Opening

Sequence aimed at opening the hips and groins.

Time 80 minutes

Level General

Contents

Introduction

The aim of this session is to follow a sequence of hip opening poses, starting with some standing asana and then following on with several seated postures which will continue with that focus.

Working into the hips has an effect on the knees and ankles. Knees and ankles in turn also affect the hips. And having freedom in the lower body will support the spine and the upper trunk too.

After lying back in Supta Baddha Konasana, move into basic Uttanasana and Adho Mukha Svanasana. From Tadasana take the arms into Gomukhasana to open the shoulders in preparation for Adho Mukha Vrksasana (Full Arm Balance) and Pincha Mayurasana (Elbow Balance).

Using the wall for support as needed, go to Vrksasana, Utthita Hasta Padangustasana 2 and 1 with the upper foot on a chair back, Garudasana (Eagle Pose) and finish with Ardha Chandrasana, back foot to the wall to help with balance and to maximise the opening across the pelvis and the lift of the back leg.

Sirsasana preparation with block or full Sirsasana follows.

Come to sitting on the floor and set up in Vajrasana (feet together), Virasana (feet apart with brick or blanket support under the buttocks), Gomukhasana preparation and full pose, Baddha Konasana and Upavistha Konasana. Notice that some hip work is done by drawing the legs closer and some by opening the hips and knees outwards. In between each pose, you come back into Dandasana to feel the full flush of fresh circulation through the legs.

Finish with the twist Bharadvajasana and then set up for Setu Bandha with the buttocks/sacrum supported on one upright block.
Then come down into Virasana forward, and release the back further with a simple cross-leg twist.

Savasana concludes your practice by helping you to come to neutrality and to experience in that quietness the body and the mind at the end of the session.

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Supta Baddha Konasana

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.

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.

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.

Gomukhasana Arms

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.

Urdhva Hastasana

Upward Salute

Keep your shoulders open and stretching away from your ears as you externally rotate your arms and lift them up above your head. Resist the urge to tip backwards, maintain the Tadasana line.

Urdhva Baddanguliyasana

Upward Salute with Interlocked Fingers

Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.

Adho Mukha Vrksasana Preparation

Handstand Preparation

Stand a couple of feet away from the wall with your back to it. Fold into Uttanasana and plant your hands on the floor. Then, activate your arms, open up your shoulders and collarbones, and walk your feet up the wall until your legs are parallel to the floor.

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.

Tadasana

Mountain Pose

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.

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.

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.

Sirsasana Preparation

Headstand Preparation

Place your forearms flat on the floor next to a wall and interlock your fingers behind the back of your skull. Keeping your head on the floor and your back straight, start to walk your feet closer toward your trunk. Straighten your back and pull your hips up to capacity. This can also be done with your feet to the wall.

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.

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.

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.

Vajrasana

Diamond Pose

Sit in a kneeling position with the feet together right beneath the buttocks.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

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.

Gomukhasana

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.

Baddha Konasana

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.

Siddhasana

Perfect Pose

Start in a seated position. Bend the left leg at the knee and press the sole of the foot to the thigh. Bend the right leg and place the foot over the left ankle. Press the heel of the right foot against the pubic bone. Rest your hands on your knees.

Upavistha Konasana

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.

Upavistha Konasana Twist

Wide-Angle Seated Twist

Start in Upavistha Konasana with the legs wide apart and the spine upright. Keep extending your spine up through the crown of your head as you twist to each side. Use a belt if you feel your back rounding.

Bharadvajasana

Bharadvaja's Twist

Bend your legs and bring your feet over to the left. Place your left hand on your top thigh and use it as a lever to help you deepen the twist. The right hand is planted behind your back. Extend through your crown.

Setu Bandha with Block

Supported Bridge Pose with Block

As you lie down, bend your knees and plant your feet close to your buttocks. Lift your hips up evenly and place a block under your sacrum for support.

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.

Simple Cross Legs Twist

Sit with your legs crossed and back straight. Place your hand onto the opposing knee and, staying tall through the crown of your head, look over your shoulder as you twist.

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

26 July 2023

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Session to Facilitate Hip Opening

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