Hip Opening Yoga Sequence Pdf
Often times we experience hip pain and tightness from prolonged periods of sitting. This yoga sequence is designed to open the hips and release tension in the surrounding muscles.
The sequence begins with a few simple poses to warm up the body. After a few minutes of warming up, we will move in to the main hip opening poses.
Each pose is held for a few breaths, and can be repeated 2-3 times. Be sure to listen to your body, and stop if you experience any pain.
WARM-UP
1. Cat-Cow Pose
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you tuck your chin and round your spine, and exhale as you arch your back and look up at the ceiling.
Repeat for 10-20 breaths.
2. Downward Dog
From all fours, tuck your toes and lift your hips up in the air to form Downward Dog.
Press your heels into the ground, and stretch your arms and torso forward.
Hold for 5-10 breaths.
3. Child’s Pose
Start on all fours, then fold your torso forward and rest your forehead on the ground.
Extend your arms out in front of you, and relax your hips and thighs.
Hold for 5-10 breaths.
4. Seated Forward Bend
Sit on the ground with your legs straight out in front of you.
Inhale as you reach your arms overhead, then exhale as you fold forward at the hips, keeping your spine straight.
Rest your hands on the ground, or reach for your toes.
Hold for 5-10 breaths.
5. Triangle Pose
Start in a standing position, with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in about 15 degrees.
Extend your arms out to the sides, and hinge at your hips to lean towards your right.
Rest your right hand on your right shin, ankle, or foot.
Reach your left hand towards the sky.
Hold for 5-10 breaths, then switch sides.
MAIN HIP OPENERS
1. Pigeon Pose
Start in a Downward Dog position.
Step your right foot forward between your hands, and lower your left knee to the ground.
Release your right ankle to the ground, and extend your left arm out in front of you.
Stay here for 5-10 breaths, then switch sides.
2. Lizard Pose
Start in a Downward Dog position.
Step your left foot forward between your hands, and lower your right knee to the ground.
Release your left ankle to the ground, and extend your right arm out in front of you.
Stay here for 5-10 breaths, then switch sides.
3. Half Camel Pose
Start in a standing position, with your feet hip-width apart.
Extend your arms out to the sides, and hinge at your hips to lean backwards.
Rest your hands on your heels, or reach for your toes.
Hold for 5-10 breaths.
4. Fish Pose
Start in a lying position on your back.
Extend your legs and place your feet together, then press your knees down into the ground.
Place your hands on the ground by your sides, and press your upper body and head off the ground.
Tilt your head back and look up at the sky.
Hold for 5-10 breaths.
5. Camel Pose
Start in a standing position, with your feet hip-width apart.
Extend your arms out to the sides, and hinge at your hips to lean backwards.
Rest your hands on your heels, or reach for your toes.
Hold for 5-10 breaths.
Morning Yoga Energetic Sequence
Start your day with this simple but invigorating yoga sequence to help you wake up and get your energy moving.
1. Sun Salutations (Surya Namaskar)
This sequence of poses is a great way to start your day and get your blood flowing. It warms up your body and gets your energy moving.
2. Cat-Cow Pose
This pose helps to limber up your spine and release any tension you may have built up overnight. It also helps to circulate energy throughout your body.
3. Downward-Facing Dog Pose
This pose is a great way to stretch out your hamstrings, calves, and back. It also helps to increase your energy and vitality.
4. Warrior I Pose
This pose is a great way to energize your body and mind. It strengthens your legs and opens your hips and chest.
5. Half Camel Pose
This pose stretches your spine and opens your chest. It also helps to increase your energy and vitality.
6. Child’s Pose
This pose is a great way to relax your body and mind. It also helps to stretch your hips, thighs, and ankles.
Leg Yoga Sequence
for Runners
When you run, your legs go through a repetitive motion that can cause tightness in the muscles and joints. This sequence of yoga poses is designed to stretch and lengthen the muscles and joints in your legs, so you can run more comfortably.
1. Downward Dog
Start in downward dog, with your hands and feet pressed into the ground. Hold for 5-10 breaths, then release and move on to the next pose.
2. Runner’s Lunge
Step your right foot forward into a runner’s lunge, keeping your left knee bent and your left heel on the ground. Lunge as deep as you can, then hold for 5-10 breaths. Switch legs and repeat.
3. Camel
From runner’s lunge, reach your right hand up to touch your right ankle. Keep your left hand on your left hip. Hold for 5-10 breaths, then switch sides.
4. Pigeon
From camel, lower your right knee to the ground and place your right ankle in front of your left hip. Keep your left leg bent with your heel on the ground. Slide your right hand forward until you feel a stretch in your hip. Hold for 5-10 breaths, then switch sides.
5. Hamstring Stretch
Lie on your back with your legs straight. Bend your left knee and place your left foot on your right thigh. Reach your right hand toward your left foot. Hold for 5-10 breaths, then switch legs and repeat.
6. Butterfly
Sit with your spine straight, then place your feet together so your knees fall out to the sides. Gently press your feet together and hold for 5-10 breaths.
Right Sequence Of Yoga Asanas
Can Help Cure Back Pain
There are many yoga asanas that can help with back pain if done in the right sequence. The following are a few of the most helpful poses.
1. Child’s Pose (Balasana)
This pose helps to stretch the back and release tension. It is a good pose to do after a long day of sitting at a desk.
To do Child’s Pose, start on your hands and knees. Bring your big toes together, and sit back on your heels. Extend your arms forward, and relax your forehead on the floor. Hold for a few breaths, then release and repeat.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is also helpful for stretching the back and releasing tension. It is especially good for people who spend a lot of time sitting at a desk.
To do Cat-Cow Pose, start on all fours on the floor. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin. Repeat this sequence a few times.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This is a classic yoga pose that is helpful for stretching the back and hamstrings.
To do Downward-Facing Dog, start in a tabletop position on your hands and knees. Place your palms flat on the floor, then tuck your toes and lift your hips up and back. Keep your spine straight, and hold for a few breaths.
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
This pose is a counterpose to Downward-Facing Dog. It helps to stretch the front of the body and release tension in the shoulders.
To do Upward-Facing Dog, come into Downward-Facing Dog. Then, inhale as you lift your chest and hips up and forward. Keep your spine straight, and hold for a few breaths.
5. Bridge Pose (Setu Bandha Sarvangasana)
This pose is helpful for stretching the back and hamstrings. It can also help to release tension in the neck and chest.
To do Bridge Pose, start by lying on your back on the floor. Bend your knees and place your feet flat on the floor, hip-width apart. Keep your arms at your sides, and press your feet and palms into the floor. Lift your hips up until your thighs are parallel to the floor. Hold for a few breaths, then release and repeat.
Root Chakra Yin Yoga Sequence
The root chakra, Muladhara, is located at the base of the spine and is associated with stability, grounding, and security. This chakra is all about feeling safe and secure in your environment, both physically and emotionally. When the root chakra is in balance, you feel confident and capable, able to take on whatever life throws your way. You’re also able to connect with your physical surroundings, feeling a deep sense of rootedness and connection to the earth.
A yoga sequence that can help to balance the root chakra is a Yin Yoga sequence. Yin Yoga is a slow, gentle form of yoga that focuses on releasing tension in the body through long-held poses. This type of yoga is perfect for balancing the root chakra, as it helps to create a sense of grounding and stability.
The following Yin Yoga sequence is designed to open and balance the root chakra. It includes a variety of poses that target the hips, lower back, and legs. Hold each pose for 3-5 minutes, breathing deeply and relaxing into the stretch.
1. Child’s Pose (Balasana)
Start in Child’s Pose, a simple resting pose that calms the mind and relaxes the body. Bring your knees hip-width apart and sit back on your heels. Spread your toes and press your hips down toward the floor. Reach your arms forward and rest your forehead on the floor. Stay here for a few deep breaths, letting go of any stress or tension.
2. Cat-Cow (Majestic)
Come into Cat-Cow Pose, a gentle spinal stretch that helps to open the lower back and neck. Start on all fours, with your hands directly below your shoulders and your knees hip-width apart. Inhale and arch your back, tucking your chin and gazing up at the ceiling. Exhale and round your back, tucking your chin and looking at your navel. Continue flowing between these two poses, moving with your breath.
3. Pigeon (Eka Pada Rajakapotasana)
Come into Pigeon Pose, a deep hip opener that stretches the glutes and groin. From Cat-Cow, slide your right knee forward toward your right hand and lower your right ankle to the floor. Keep your left leg extended behind you. Rest your forearms on the floor and relax your head and neck. Stay here for a few deep breaths, then switch sides.
4. Supine Hand-To-Big-Toe (Supta Padangusthasana)
Supine Hand-To-Big-Toe Pose is a great stretch for the hamstrings and glutes. Lie on your back and extend your right leg toward the ceiling. Bend your left knee and place your left hand on your left ankle. Reach your right hand toward your right big toe and hold on to it. Gently pull on your big toe, stretching your hamstring and glute. Hold for a few breaths, then switch sides.
5. Lizard (Utthan Pristhasana)
Lizard Pose is a deep hip opener that stretches the hip flexors and groin. From Supine Hand-To-Big-Toe, slide your left leg out to the side and lower your left knee to the floor. Keep your right leg extended. Rest your left forearm on the floor and reach your right arm overhead, clasping your hands together. Gaze straight ahead. Stay here for a few deep breaths, then switch sides.
6. Half Camel (Ardha Ustrasana)
Half Camel is a deep back opener that stretches the entire spine. From Lizard Pose, reach your right hand back to your right ankle and press your hips forward. Keep your back straight and your gaze forward. Hold for a few breaths, then switch sides.
7. Bridge (Setu Bandha Sarvangasana)
Bridge Pose is a great stretch for the hips, glutes, and lower back. Lie on your back and place your feet flat on the floor, hip-width apart. Press into your feet and lift your hips up toward the ceiling, forming a bridge. Hold for a few breaths, then slowly lower your hips back to the floor.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
