Skip to main content

Adapting your class practice for stiff hips

Part 3 of a 3-part series working with the hips and groin. Let's see if some of the mobility that we create from our regular yoga practice can be used to go more specifically into the hips and challenge ourselves with a bit of balancing.

Adapting your class practice for stiff hips

About this sequence

This sequence will involve some standing, some sitting poses. We’re working into the hip and groin area and maybe taking ourselves a little further. Let’s see if some of the mobility that we create from our regular yoga practice can be used to go more specifically into the hips and challenge ourselves with a bit of balancing.

Step-by-step sequence

We start the session off in Supta Baddhakonasana, lying back flat with a brick under the ankles to open the hips and release the knees downwards. Then come up for Uttanasana, feet apart. Step back into Adho Mukha Svanasana, downward facing dog pose.

Step forward to stand up for Utthita Hasta Padangusthasana 2, with the top foot placed against the wall.

Continue the lateral hip opening with Vrksasana, placing the knee of the bent leg firmly against the wall before raising the arms up. Repeat Vrksasasana without the help of the wall to practice your balance as well as opening the hips.

With the back to the wall for support if needed, move into Garudasana.

Now come to sitting, in Virasana and take the arms into Parvatasana. Release into Dandasana and repeat Virasana and Parvatasana again, really straightening the elbows. Now move into Gomukhasana preparation, with the arms in Garudasana. Change legs and the cross of the arms.

Straighten the legs and move into Baddhakonasana with support under the buttocks as needed. Then spread the legs apart for UpavisthaKonasana, using a belt around each foot to help the dorsal spine to lengthen and move in. Now move into Siddhasana, sitting quietly for some breaths on each side. Eyes closed.

The sitting poses are followed by a supine hip opening pose, Supta Padangusthasana 2.

Then move into Adho Mukha Svanasana, followed by Virasana forward.

Finish the session with Sirsasana with a Baddhakonasana variation, and then set up for Viparita Karani to balance headstand and to rest the legs.

Equipment required

  • Mat
  • Bolster
  • 2x Belt
  • 2x Block

Video stills from this sequence

Show video stills
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips
Adapting your class practice for stiff hips