Yoga Sequence Builder for Yoga Teachers

Hip Opener Yoga Sequence: Static Yoga Poses For Hips

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Hip Opener Yoga Sequence: Static Yoga Poses For Hips: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Intense Side Stretch Pose Yoga Mudra (Parsvottanasana Yoga Mudra)
    A. After the 8 rounds of Sun Salutations, let us begin with relaxing the body and the breath in Samastitihi.

    B. Bring the feet hip distant apart, and place the left foot at 90 degrees and the right foot at 20 degrees and turning the body and hip towards the left side inhale and stretch your arms from behind and go down bending the body at the hip and reach for the left knee with your head.

    C. Exhale completely as you go down and ensure the rib cage is not pressed too hard. In order to avoid this make sure the tummy is pulled in while you bend forward. Keep the arms stretched from behind and above your head with fingers interlocked.

    D. Aiming for the knee at the very first exhalation is not essential, one can go gradually with every exhalation deeper towards the thighs and knee with the head.

    E. The maximum stretch at the right hamstring and upper hip and the left thighs are to be felt.

    F. Remain here with proper breathing taking the inhalation and the exhalation to about 8 rounds.
  • Intense Side Stretch Pose Yoga Mudra (Parsvottanasana Yoga Mudra)
    A. With the body now turned towards the right side with right foot at 90 degrees and left foot at 20 degrees, bend the upper body forward with an exhalation and reach for the right knee with your head.

    B. Keeping the arms behind you and fingers interlocked stretch the arms above your head as this will ensure a good balance of the body.

    C. Remain at this pose with deep stretch of the lower back and the hip bringing focus to the upper legs too as you breath.

    D. Build endurance here and continue the breathing for 8 rounds ensuring the exhalation is slow and
  • Dancer Pose (Natarajasana)
    A. Mastery of simpler poses on balancing the body is essential before the practice of this pose.

    B. Natarajasana or the Dancer Pose surely talks about stability and focus.

    C. Here with the right foot bent backwards and holding the foot with the right hand close to the toes, inhale and pick the leg high up behind you taking the right hip backwards and upwards.

    D. Exhale completely here and stretch the left arm in front of you for better balance and gaze at those fingers .

    E. Ensure the hips are not turned and tilted and the left leg is firm on the ground. If the hip twists then the required stretch at the hips will not be felt. So make sure the hips are square and parallel to the mat edge in front of you.

    F. Bring the right thighs higher with every inhalation and as you exhale stretch deeper by bending the knee and holding the foot with your hand.

    G. Build endurance and hold the pose for 8 long exhalations.
  • Dancer Pose (Natarajasana)
    A. Repeat this pose after taking a few breaths at relaxed pose , with the other leg and in this case it is the left leg.

    B. The left thighs are raised up holding the left foot with the left arm and maintain the balance of the body stretching the right arm out in front of you and gaze at those fingers.

    C. The left hip is raised upwards bringing the stretch deep to the hamstrings and the knee.

    D. Stay clam with the body and ensure no stiffness is felt anywhere including the neck and shoulders.

    E. 8 rounds of breathing to build endurance, but if one is loosing balance slowly release the pose and relax and get back into the pose with proper breathing.
  • Revolved Side Angle Pose (Parivrtta Parsvakonasana Namaste Hands)
    A. This awesome pose is definitely considered the most challenging one as the hips get the deep stretch and also ensuring to remain in position.

    B. Here with feet hip distant apart or more if possible, bring the right foot facing forward and turn the left foot too facing forward at 90 degrees and placed just behind the right foot.

    C. Now with inhalation, face the hip towards the right foot and bend the right knee .

    D. Stretching the arms in front of you in Namaste, bring the left elbow and place it outside the right bent knee twisting the hip and the shoulders and bring the gaze upwards towards the roof/sky.

    E. The stretch at the right hip and right knee along with the stretch at the shoulders is to be felt.

    F. This deep pose brings the hips in alignment with the shoulders thus removing any bad posture, caused due to bad sitting posture or long hours of sitting.

    G. Balance the body here for 8 rounds of breathing and ensure as you exhale the twist gets deeper.
  • Revolved Side Angle Pose (Parivrtta Parsvakonasana Namaste Hands)
    A. Bring the twist towards the left side with the hip and shoulders by bending the left knee.

    B. Placing the left foot forward and the right foot behind the left foot , stretch forward with the arms in front of you and place the right elbow outside the left bend knee and gaze twisting the neck upwards.

    C. Here the right foot is most likely going to be balanced on the toes, but make sure the ankle and hip are aligned .

    D. Maintain the hip square to the foot in front of you and with gradual breathing loosen the body and as you exhale go deep into the pose by twisting and turning more.

    E. Remain here and build endurance to get deeper stretch for about 8 breaths .
  • Standing Split Pose (Urdhva Prasarita Eka Padasana)
    A. Sure enough Standing Split Pose can be mastered only with repeated practice.

    B. One can start by using the wall to keep the raised leg behind you and use this support to open the hip muscles.

    C. Here with feet together, inhale and stretch the arms above your head and slowly with exhalation bring the arms forward and downward and reach the floor with the palms. Exhale completely here and relax the neck and shoulders.

    D. After taking a few breaths here, inhale again and raise the right leg behind you upwards and using the strength of the hip and lower abdomen bring the leg up higher. Exhale completely.

    E. Initially the hip will twist as you go higher with the leg, but slowly loosen the entire body with inhalation and placing the hip straight, take the pose deeper and stretch the leg higher with exhalation.

    F. The stretch would be hard on the abdomen and shoulder, so be aware of the body here and stay focused.

    G. Maintain the pose for 8 breaths and keep those eyes closed with the neck loose and close to the other knee.
  • Standing Split Pose (Urdhva Prasarita Eka Padasana)
    A. Repeat this pose bringing the right leg behind you stretched out upwards.

    B. The deep stretch at the hips and the inner thighs helps the muscles to expand thus giving the strength to the hips and lower back which becomes essential for the more advance poses like the Ek pada Raja-kapotasana.

    C. Ensure no weight is put at the shoulders or the neck while at this pose, bring the strength from the leg that is on the floor as you tighten the muscles on that leg.

    D. Sometimes if the breathing goes wrong, one can get cramps in the rib cage or in the upper abdomen while taking the stretch downwards with the upper body . Hence stay attached to the body during the movement of the limbs.

    E. Stay here for about 8 breaths and don't tighten the body with inhalation.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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