Yoga Sequence For Hip Opening
The hips are one of the most important parts of the body for both movement and stability. They play a key role in almost every physical activity, and can be a source of pain and discomfort for many people. The following yoga sequence is designed specifically to open the hips and improve mobility and range of motion.
The sequence begins with a few basic poses to warm up the body and open the hips. Then, we will move on to some more advanced poses that will really challenge the hips. Be sure to take your time and listen to your body as you move through the sequence. If something feels uncomfortable or painful, back off and try a different pose.
WARM-UP
1. Downward Dog
This is a basic yoga pose that is great for warming up the body and stretching the hips. Start in a tabletop position, with your hands and knees on the ground. Tuck your toes under and press your hips up and back, extending your spine and pressing your heels into the ground. Hold for 5-10 breaths.
2. Child’s Pose
This is another basic yoga pose that is great for stretching the hips and calming the mind. Start in a tabletop position, then bend your knees and bring your forehead to the ground. Extend your arms out in front of you and relax your shoulders. Hold for 5-10 breaths.
3. Pigeon Pose
This is a deep hip opener that can be a bit challenging for beginners. Start in a downward dog position. Bring your right knee forward to the right hand and extend your left leg back behind you. Lower your left hip to the ground and relax your head and neck. Hold for 5-10 breaths, then switch sides.
4. Lizard Pose
This is another deep hip opener that can be a bit challenging for beginners. Start in a Downward Dog position. Step your right foot between your hands and lower your left knee to the ground. Extend your left arm out in front of you and relax your head and neck. Hold for 5-10 breaths, then switch sides.
5. Triangle Pose
This is a great yoga pose for stretching the hips and hamstrings. Start in a standing position with your feet spread wide. Turn your right foot 90 degrees and your left foot in slightly. Extend your right arm straight out to the side and reach your left hand to your right ankle. Hold for 5-10 breaths, then switch sides.
6. Half Camel Pose
This is a great yoga pose for stretching the hips and chest. Start in a kneeling position with your thighs parallel to each other. Rest your palms on your hips and press your hips forward. Lean back and extend your chest forward, reaching for your heels with your hands. Hold for 5-10 breaths.
7. Cow Face Pose
This is a deep hip opener that can be a bit challenging for beginners. Start in a seated position with your legs crossed. Bend your right knee and bring your heel toward your glutes. Reach your right arm behind you and grab your right ankle. Bend your left elbow and reach your left hand toward your left ankle. Hold for 5-10 breaths, then switch sides.
8. Supine Hand-To-Big-Toe Pose
This is a great yoga pose for stretching the hips and hamstrings. Start by lying on your back on the ground. Bring your right knee to your chest and hold your right ankle with your right hand. Straighten your right leg and reach your left hand toward your left ankle. Hold for 5-10 breaths, then switch sides.
9. Bridge Pose
This is a great yoga pose for stretching the hips and glutes. Start by lying on your back on the ground. Place your feet flat on the ground and press your hips up into the air, forming a bridge shape. Hold for 5-10 breaths.
10. Happy Baby Pose
This is a great yoga pose for stretching the hips and glutes. Start by lying on your back on the ground. Bend your knees and bring your feet toward your glutes. Reach your hands toward your feet and hold onto your ankles. Hold for 5-10 breaths.
ADVANCED POSE
1. King Pigeon Pose
This is a deep hip opener that can be a bit challenging for beginners. Start in a downward dog position. Bring your right knee forward to the right hand and extend your left leg back behind you. Lower your left hip to the ground and extend your left arm out in front of you. Turn your head to look at your left hand. Hold for 5-10 breaths, then switch sides.
2. Pigeon Pose Variation
This is a deep hip opener that can be a bit challenging for beginners. Start in a downward dog position. Bring your right knee forward to the right hand and extend your left leg back behind you. Lower your left hip to the ground and extend your left arm out in front of you. Turn your head to look at your left hand. Reach your right arm out in front of you. Hold for 5-10 breaths, then switch sides.
3. Fish Pose
This is a great yoga pose for stretching the hips and chest. Start by lying on your back on the ground. Bring your legs into a bent position, with your feet together and your spine straight. Place your hands on the ground beside you and press your hips and glutes up into the air. Reach your chest toward the ceiling and hold for 5-10 breaths.
4. Camel Pose
This is a great yoga pose for stretching the hips and chest. Start in a kneeling position with your thighs parallel to each other. Rest your palms on your hips and press your hips forward. Lean back and extend your chest forward, reaching for your heels with your hands. Hold for 5-10 breaths.
5. Wheel Pose
This is an advanced yoga pose that can be a bit challenging for beginners. Start by lying on your back on the ground. Place your feet flat on the ground and press your hips up into the air, forming a bridge shape. Roll your shoulders off the ground and reach your hands toward your feet. Hold for 5-10 breaths.
Fall Equinox Yoga Sequence
It’s that time of year again when the leaves start to turn, the days get shorter, and the temperature starts to drop. For many of us, this means it’s time to start thinking about how to prepare our bodies and minds for the colder months ahead. One great way to do this is by incorporating a yoga sequence into your weekly routine that is specifically designed to help you stay healthy and balanced during the fall season.
This yoga sequence is called the “Fall Equinox Yoga Sequence” and is based on the balance of two opposing energies – yin and yang. The goal of this sequence is to help you find balance within yourself and to help you stay healthy and strong as the days get shorter and the weather starts to cool down.
So, without further ado, here is the Fall Equinox Yoga Sequence:
1. Sun Salutations (Surya Namaskar)
The Sun Salutations are a series of twelve poses that are designed to warm up your body and get your energy moving. They are a great way to start your yoga practice and are perfect for the fall season.
2. Downward Dog (Adho Mukha Svanasana)
The Downward Dog is a great pose to help you get grounded and connect with the earth. It is also a great pose for strengthening your arms and legs.
3. Eagle Pose (Garudasana)
The Eagle Pose is a great pose for improving balance and focus. It also helps to stretch the hips and groin.
4. Camel Pose (Ustrasana)
The Camel Pose is a great pose for stretching the chest and shoulders. It also helps to improve flexibility in the spine.
5. Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is a great pose for strengthening the abdominal muscles and the back. It also helps to improve flexibility in the spine.
6. Child’s Pose (Balasana)
The Child’s Pose is a great pose for relaxation and stress relief. It also helps to stretch the hips and groin.
7. Warrior I (Virabhadrasana I)
The Warrior I Pose is a great pose for strengthening the legs and improving balance. It also helps to open the hips and chest.
8. Warrior II (Virabhadrasana II)
The Warrior II Pose is a great pose for improving balance and focus. It also helps to stretch the hips and chest.
9. Triangle Pose (Trikonasana)
The Triangle Pose is a great pose for improving balance and flexibility. It also helps to stretch the hips, groin, and chest.
10. Half Moon Pose (Ardha Chandrasana)
The Half Moon Pose is a great pose for improving balance and focus. It also helps to stretch the hips and groin.
11. Corpse Pose (Savasana)
The Corpse Pose is a great pose for relaxation and stress relief. It also helps to improve flexibility in the spine.
12. Finish with a few minutes of meditation
After completing the yoga sequence, take a few minutes to relax and center yourself with some deep breathing and meditation. This will help to complete the practice and leave you feeling refreshed and balanced.
Easy Yoga Flow Sequence Without Plank
Pose
There are many reasons to avoid plank pose in a yoga practice. For one, it can be quite challenging for beginners. It can also be hard on the wrists and shoulders. And for people with neck issues, plank pose can be uncomfortable or even dangerous.
So if you’re looking for an easy yoga flow sequence that doesn’t include plank pose, here’s one that you can try. This sequence is perfect for beginners, and it’s also gentle on the wrists and shoulders.
1. Start in mountain pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing.
5. Exhale and step or jump back to plank pose.
6. Hold plank pose for a few breaths.
7. Inhale and step or jump back to standing.
8. Exhale and fold forward.
9. Inhale and rise back to standing.
10. Exhale and raise your arms overhead.
11. Inhale and fold forward.
12. Exhale and release your arms.
This easy yoga flow sequence without plank pose is a great way to get your daily dose of yoga. It’s gentle and relaxing, and it’s a great way to start your day or end your evening.
Goodnight Yoga Sequence
for Better Sleep
Do you have trouble sleeping? Are you one of the many people who toss and turn for hours in bed, trying to get comfortable? If so, you’re not alone. According to the National Sleep Foundation, approximately 45% of Americans report having occasional insomnia, and about 18% report having chronic insomnia.
There are many things you can do to improve your sleep quality, including making some changes to your bedtime routine. One great way to help you get a good night’s sleep is to practice yoga before bed.
The following sequence is designed to help you relax and prepare your body and mind for a good night’s sleep. It includes poses that will help you release tension in your body and quiet your mind.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start your yoga sequence for better sleep. It’s a calming pose that relaxes the mind and body.
To do child’s pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press your palms into the ground.
Inhale and tuck your chin into your chest, then exhale and fold your torso forward until your forehead rests on the ground. You can keep your hands where they are, or you can extend them forward to lengthen the pose.
Stay in this position for a few breaths, then slowly rise back to start position.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a classic yoga pose that is great for stretching the muscles of the back and hamstrings. It also helps to open up the chest and shoulders.
To do downward-facing dog, start in plank position. Then, bend your knees and push your hips back until you form an inverted V-shape with your body.
Your hands should be shoulder-width apart, and your feet should be hip-width apart. Square your hips and shoulders to the ground, and press your heels into the ground.
Hold this pose for a few breaths, then slowly return to plank position.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is another great pose for stretching the back and spine. It also helps to loosen up the neck and shoulders.
To do cat-cow pose, start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
Inhale and drop your bellybutton toward the ground, then exhale and arch your spine upward. As you do this, tuck your chin and look up toward the ceiling.
Hold this pose for a few breaths, then inhale and return to the starting position.
4. Easy Seated Twist (Jathara Parivartanasana)
Easy seated twist is a great pose for stretching the spine and releasing tension in the lower back.
To do easy seated twist, sit on the ground with your legs extended in front of you. Bend your right knee and place your right foot on the ground behind you.
Inhale and extend your left arm straight up in the air, then exhale and twist your torso to the right. Place your left hand on the ground on the outside of your right thigh.
Stay in this position for a few breaths, then switch sides.
5. Legs-up-the-Wall Pose (Viparita Karani)
Legs-up-the-wall pose is a great way to relax the body and mind. It’s also a great pose for relieving tension in the lower back.
To do legs-up-the-wall pose, sit on the ground with your back against a wall. Swing your legs up the wall and rest your feet flat on the wall.
Stay in this position for a few minutes, then slowly lower your legs to the ground.
6. Corpse Pose (Savasana)
Corpse pose is the final pose in your yoga sequence for better sleep. It’s a relaxation pose that helps to calm the mind and body.
To do corpse pose, lie on your back on the ground with your arms at your sides. Close your eyes and focus on your breath.
Stay in this pose for a few minutes, then slowly rise to start position.
The yoga sequence described above is a great way to help you get a good night’s sleep. If you practice this sequence regularly, you may find that you sleep more soundly and feel more refreshed in the morning.
Vinyasa Yoga Sequence Pdf
Breath is the most important aspect of a yoga practice. It is through the breath that we move energy (prana) in and out of our bodies. The following sequence is designed to open the hips and heart while increasing the flow of prana. It can be practiced as a sequence or as a stand-alone pose.
1. Mountain pose (Tadasana)
Begin in mountain pose. Stand tall with feet hip-width apart and parallel. Engage your quadriceps and press down into your feet. Lift your sternum and pull your shoulders down and back. Take a deep breath in and raise your arms overhead.
2. Downward-facing dog (Adho Mukha Svanasana)
From mountain pose, exhale and fold forward, coming into down dog. Spread your fingers wide and press your palms into the ground. Draw your heels towards the floor and lift your sitting bones up towards the ceiling. Take a few deep breaths in and out of down dog.
3. Low lunge (Anjaneyasana)
From down dog, step your right foot forward between your hands. Lower your left knee to the ground and press your left heel into the floor. Lift your torso up and extend your right arm overhead. Look up at your right fingertips. Take a few deep breaths in and out of low lunge.
4. Triangle pose (Trikonasana)
From low lunge, exhale and extend your left arm straight out to the side, parallel to the ground. Rotate your torso to the right and reach your right hand towards the floor. Keep your left hip pointing towards the front of the mat. Look up at your left hand. Stay here for 5 deep breaths.
5. Warrior 1 (Virabhadrasana I)
From triangle pose, inhale and step your left foot back to come into warrior 1. Bend your right knee and sink down into your hips. Reach your arms out to the sides and look up at your hands. Stay here for 5 deep breaths.
6. Reverse warrior (Viparita Virabhadrasana)
From warrior 1, exhale and lower your right hand to the ground. Lift your left arm up towards the ceiling. Rotate your torso to the left and look up at your left hand. Stay here for 5 deep breaths.
7. Half Camel pose (Ardha Ustrasana)
From reverse warrior, inhale and reach your left hand up towards the ceiling. Rotate your torso to the right and press your right hand into the ground. Reach your left hip up to the ceiling and look up at your left hand. Stay here for 5 deep breaths.
8. Child’s pose (Balasana)
From half camel pose, exhale and come into child’s pose. Bring your forehead to the ground and extend your arms out in front of you. Take a few deep breaths in and out of child’s pose.
9. Extended Triangle pose (Utthita Trikonasana)
From child’s pose, inhale and come into triangle pose. Extend your right arm straight out to the side, parallel to the ground. Reach your left hand towards the floor. Keep your right hip pointing towards the front of the mat. Look up at your right hand. Stay here for 5 deep breaths.
10. Half Moon pose (Ardha Chandrasana)
From triangle pose, exhale and lower your right hand to the ground. Lift your left arm up towards the ceiling. Rotate your torso to the left and look up at your left hand. Reach your right foot towards the floor. Stay here for 5 deep breaths.
11. Forward fold (Uttanasana)
From half moon pose, inhale and come into forward fold. Bring your hands to your shins or extend them straight out in front of you. Take a few deep breaths in and out of forward fold.
12. Chair pose (Utkatasana)
From forward fold, inhale and come into chair pose. Bend your knees and sink down into your hips. Reach your arms out to the sides and look up at your hands. Stay here for 5 deep breaths.
13. Upward-facing dog pose (Urdhva Mukha Svanasana)
From chair pose, exhale and come into upward-facing dog pose. Spread your fingers wide and press your palms into the ground. Draw your heels towards the floor and lift your sitting bones up towards the ceiling. Look up at the sky. Stay here for 5 deep breaths.
14. Downward-facing dog pose (Adho Mukha Svanasana)
From upward-facing dog pose, exhale and come into downward-facing dog pose. Spread your fingers wide and press your palms into the ground. Draw your heels towards the floor and lift your sitting bones up towards the ceiling. Look up at the sky. Stay here for 5 deep breaths.
15. Mountain pose (Tadasana)
From downward-facing dog pose, inhale and come into mountain pose. Stand tall with feet hip-width apart and parallel. Engage your quadriceps and press down into your feet. Lift your sternum and pull your shoulders down and back. Take a deep breath in and raise your arms overhead.
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.
