Yoga Sequence Builder for Yoga Teachers
Tummee.com

Yin Yoga: Yin Yoga Sequence For Hips

(Tummee Reference Yoga Sequence)

HLOac

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

Overview

{ "0": 151540080759993R3112, "1": 150481137985005R8833, "2": 146476369933716R1853, "3": 149817782318253R5148, "4": 151674957529992R6081, "5": 140458361858588R7769, "6": 148815876528736R1047, "7": 147631846414293ZflipR6419, "8": 147631846414293R8325, "9": 146793116684385R8267Zflip, "10": 149160886512575R4970, "11": 147631846414293ZflipR1357Zflip, "12": 146793116684385R6248, "13": 149160886512575ZflipR8353, "14": 151631344380213R333, "15": 140416337563261R9087, "16": 14900575006429R3552, "17": 140416337563261R1406, "18": 14900575006429R5351Zflip, "19": 151190867772339R8489, "20": 14806276158136R7469, "21": 148062752761468R4285, "22": 144737226642761R6316, "23": 151190867772339R6429Zflip, "24": 14806276158136R8760Zflip, "25": 148062752761468R1864Zflip, "26": 144737226642761R2057, "27": 147761264158365R6265, "28": 151540080896579R8540, "29": 144737226642761R5444, "30": 147761264158365R7090Zflip, "31": 151540080896579R1670Zflip, "32": 138809548758655R264, "33": 152789518849862R1388, "34": 138809548758655R8675, "35": 152789518849862R1367Zflip, "36": 149844421335702R6294, "37": 149844421335702R2775Zflip, "38": 14647429572449R2948, "39": 14647429572449R1279Zflip, "40": 138825950936246R3358, "41": 146384418020411ZflipR8328, "42": 146384418020411R1121, "43": 149160918262195ZflipR4467, "44": 149160918262195R4694, "45": 140450199767239R5520, "46": 138825950936246R9191, "47": 1388104232198R4687, "48": 151674911670206R5670, "49": 147025647842394R4737, "50": 146476369933716R5590, "51": 150105113078948R4370, "52": 147025647842394R3644 }

publicyogasequences

Yin Yoga: Yin Yoga Sequence For Hips: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at www.tummee.com

  • Viloma Pranayama
    A. Begin the practice of Yin Yoga Sequence for Hips by sitting at the center of the yoga mat in Sukhasana.

    B. Placing the right hand on the chest close to the heart and the left hand on the belly close to the navel, sit extending the spine making sure the neck is in line with the chest and shoulders.

    C. Begin with the practice of Viloma Pranayama calming the breath while connecting to it. Practice this for about 3-4 minutes.

    D. Focus on the movement of the breath in coordination with the abdomen and the diaphragm.

    E. Calm the body and mind with the practice of this form of pranayama making it easier to move the body with breath awareness as you go along in the yoga sequence. You could close your eyes to stay more focused.
  • Circle Of Joy
    A. Releasing from the practice of Viloma Pranayama, relax and sit the the hands at the chest in Anjali Mudra.

    B. To warm up the body with the breathing and the upper body, start with the practice of Circle Of Joy.

    C. Moving the arms in a circular motion practice this for 3 rounds taking it to about 2 min. Focus on moving along with the breathing.

    D. To also release the tensions around the arms and the shoulders the practice of Circle Of Joy will help to open the diaphragm muscles for easy flow of breath. For better comfort, seated on a yoga block or on a cushion is encouraged.

    E. To understand this better please click on the description title on the left.
  • Bumble Bee Breath (Bhramari Pranayama)
    A. Release with the practice of Circle Of Johy and relax coming to breath normally.

    B. Begin with the practice of Bumble Bee Breath, taking a deep breath while exhaling at the back of the throat creating a sound similar to the sound of the bee. To understand the steps, please go to the title description on the left side.

    C. A great way to cool and calm the body and mind. Go deep with the sound and feel the vibrations within as the exhalation happens.

    D. Stay with this practice for about 18 breaths or 3 mins. Releasing all the tensions before the Yin Yoga Sequence for better results.

    E. Release and relax in Easy Pose and enjoy the silence from within.
  • Sun Salutation A Variation (Surya Namaskar A Variation)
    A. From Bumble Bee Breath, come to stand in Mountain Pose. While here, close your eyes and take few rounds of breathing expanding the chest while not moving the shoulders and the neck as you breath.

    B. From Mountain Pose begin the practice of Sun Salutation A Variation to warm up the body and the help open the lower back and the hamstrings to make hip opening asana practice easier.

    Inhale - raise the arm up to go to Volcano Pose.
    Exhale - go down to Standing Forward Fold Pose
    Inhale - raise the head up in Half Forward Fold Pose with palms on the floor.
    Exhale - there.
    Inhale - come down in Eight Limbed Pose
    Exhale - stay there.
    Inhale - stretch the body lifting the chest while resting the thighs on the floor.
    Exhale - go down to Downward Facing Dog Pose.
    Inhale - stand in Half Forward Fold Pose with palms on the floor.
    Exhale - go in full Forward Fold Pose.
    Inhale - rise up to go to Volcano Pose
    Exhale - relax in Mountain Pose.

    C. The 9 poses should be done in a flow to help open the muscles while improving in breathing capacity.

    D. One could repeat this sequence if need be. Stretch well in each pose as the breathing happens.
  • Classic Sun Salutation Variation E (Classic Surya Namaskar Variation E)
    A. To continue begin the practice of the next variation of Surya Namaskar moving from A to E.

    B. From Mountain Pose, after taking few rounds of breathing to relax:

    Inhale - raise the arms up in Raised Arms Pose
    Exhale - bring the torso in a forward fold in Standing Forward Fold Pose
    Inhale/Exhale - raise the chest up and come to Half Forward Fold Pose.
    Inhale - take the right foot back and go into Crescent Low Lunge Pose.
    Exhale - while in Crescent Low Lunge Pose.
    Inhale - bring the left foot back, placing both the knees on the floor.
    Exhale - sit down in Downward Facing Hero Pose. Stay here for about 2 breaths to relax.
    Inhale/ Exhale - in this pose.
    Inhale/Exhale - again
    Inhale/Exhale - stretching the arms and the torso in front, bring the knee down and chest down to go into Eight Limbed Pose.
    Inhale - raise the chest up and go into Upward Facing Dog Pose.
    Inhale/Exhale - here
    Inhale/Exhale - one more time.
    Inhale - lift the hips up.
    Exhale - bring the chest and shoulders down to Downward Facing Dog Pose.
    Inhale/Exhale - go back to Downward Facing Hero. Take 2-3 breaths here.
    Inhale - bring the right foot forward to go into Crescent Low Lunge Pose.
    Exhale - stretch the torso to go into Standing Forward Fold Pose.
    Inhale - raise the arms up to go into a deeper stretch with the backbend in Raised Arms Pose.
    Exhale - relax to come back to Tadasana. Take a few breaths to relax the breathing.


    C. A great way to warm up the lower back with poses like Raised Arms Pose, Upward Facing Dog Pose, Crescent Low Lunge Pose along with counter movements to open the lower back muscles for easy flow in backbend stretches.
  • Garland Pose (Malasana)
    A. From Surya Namaskar E , release and come to sit as you exhale in Garland Pose.

    B. Push the thighs outwards as you place the elbows inside, while moving the hips closer to the floor.

    C. Stay here releasing the tensions of the knees and the ankles for 12 breaths. Simultaneously opening the hips for deeper asanas.

    D. Seated on a yoga block would help focus on the hips and the breathing to avoid attention towards the feet and the knees.
  • Bear Pose
    A. From Garland Pose, inhale to raise the body up to come to Bear Pose.

    B. Bending the knee come up in half squat stretching the arms out over the head with hands interlocked.

    C. Pushing the hips down taking the torso parallel to the floor while stretching the spine forward in Bear Pose.

    D. Stay here breathing for 6 rounds, inhaling to loosen up and exhaling to stretch forward.

    E. Stay focused with the hips and the hamstrings while at Bear Pose.
  • Spontaneous Flowing Half Squat (Sahaja Ardha Malasana)
    A. Releasing from Bear Pose place the hands on the floor. Inhale and stretch the left leg extending it out and come to Spontaneous Flowing Half Squat Pose.

    B. Taking the torso in a forward bend while extending the left leg towards the side, take the body in a flow moving right to left.

    C. Move in a flow for about 6 rounds. As you move extend the legs out in a flow.

    D. Bend the body as much as possible while stretching the inner thighs opening the hips.
  • View all 53 yoga poses with cues. Sign-up for free to Tummee.com yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

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.

Yoga Sequences Categories