Overview of the sequence
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 that 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.
Step by step guide to the sequence
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 (Elbouw 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.
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 with drawing the legs closer and some with 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 helping you to come to neutrality and to experience in that quietness the body and the mind at the end of the session.