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Sitting and forward bends with hip focus

Forward bend sequence with added focus on hips

Contents

Introduction

All forward bends will affect the hips, but this session draws more specific attention to that area. By opening the hips we create space for the lower pelvic organs and increase hip joint mobility.

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Supta Baddhakonasana
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.
Adho Mukha Vrksasana
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.
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.
Parsvottanasana
Pyramid Pose
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
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.
Prasarita Padottanasana (Head Down)
Wide-Legged Forward Bend
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Salamba Sirsasana Wall Support
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.
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.
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.
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.
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.
Triang Mukha Eka Pada Paschimottanasana
Three-Limbed Forward Bend
Bend your left knee so your foot points straight back as you extend your right leg forward. Release your spine as you reach out to grab a hold of your extended foot. Use a belt if necessary. Repeat on both sides.
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.
Bharadvajasana I
Bharadvaja's Twist
Bring your legs to one side. Place one hand on the knee - this will help you deepen the twist. The other hand can be placed on the floor, helping you twist even deeper. Alternatively, you can bring it behind your back until it joins the elbow of the other arm. Stretch upwards through the crown of your head.
Setu Bandha Sarvangasana
Shoulder Supported Bridge
Start by lying down. Press your shoulders into the floor, using them as leverage to lift your hips up to capacity. Use your hands to support your back and allow yourself to go into a deeper stretch. You can also place a block below your lumbar spine for support.
Supta Swastikasana
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
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.
Savasana
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.