Yoga Sequence Builder for Yoga Teachers

Hip Opening Yoga Sequence: Seated and Supine Yoga Sequence

(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 Opening Yoga Sequence: Seated and Supine Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Staff Pose (Dandasana)
    The sequence mostly performed with seated and supine poses, while stretching the hamstrings, quadriceps and the piriformis muscles

    A. Seated at the centre of the mat, stretch the legs out completely while extending the spine and taking support with the palms on the floor making a beautiful letter 'L' with the entire body.

    B. Seated here in Dandasana or Staff Pose, take 6 rounds of breathing and close you eyes while feeling the breath and the movement of the body.

    C. Stretch the legs out feeling the muscles open up at the hamstrings and the back of the knees.
  • Revolved Staff Pose (Parivrtta Dandasana)
    A. While still seated in Dandasana, inhale and place the left hand over the knees or the shin and while exhaling twist the torso towards the right, while stretching the right arm behind you in a gentle twist of the spine and the upper body.

    B. Stay here for about 4 breaths, in Parivrtta Dandasana or Revolved Staff Pose. With each breath go deeper with the twist. Here the opening of the base of the spine along with the middle and the upper back, is essential to gradually work on the opening of the hips.
  • Revolved Staff Pose (Parivrtta Dandasana)
    A. Inhale and release and come to the centre, and with one more inhalation twist towards the left side while placing the right arm over the knees or the shin and stretching the left arm behind you.

    B. Remain here for about 4 breaths and make sure the hamstrings and the quadriceps open, with every exhalation.

    C. The benefits of twist helps to open the hips and the lower back faster, while also activating the muscles close to the hips and the upper legs.

    D. Complete the stretch and release from Revolved Staff Pose and come to sit in Dandasana.
  • Bound Angle Pose (Baddha Konasana)
    A. While still seated at Dandasana, bring the legs to bend at the knees and place the soles of the foot close to each other, while resting the thighs and the knees on the floor.

    B. Seated here in Bound Angle Pose or Baddha Konasana, hold the feet within your palms and stretch the spine while feeling the stretch at the inner thighs and the outer hips close to the upper hamstrings.

    C. This pose with every exhalation, should be focused on pushing the thighs closer to the floor. Sit here closing your eyes for about 4 breaths.

    D. The opening of the inner thighs along with the outer hamstrings, acts as a great way to open the muscles close to the hips.
  • Revolved Bound Angle Pose (Parivrtta Baddha Konasana)
    A. Inhale and place the right hand on the left knee and as you exhale while still seated in Baddha Angle Pose, turn with the torso towards the left twisting the shoulders and the head too.

    B. This twist or Parivrtta Baddha Konasana or Revolved Bound Angle Pose, helps to flex the lower part of the spine, slowly opening the hip. The stronger the spine and the muscles around the spine, helps to flex the hips easier.

    C. Stay here in this pose for about 4 breaths and with each exhalation twist further feeling the stretch towards the base of the spine.
  • Revolved Bound Angle Pose (Parivrtta Baddha Konasana)
    A. Release coming to the centre and taking another breath, place the left arm over the left knee and as you exhale twist towards the right side flexing the shoulders and the neck.

    B. Stay here for about 4 breaths feeling the stretch at the base of the spine and at the hips.

  • Bound Angle Forward Bend (Baddha Konasana Uttanasana)
    A. While releasing from the Revolved Baddha Konasana, inhale and come to sit in the simple Baddha Konasana, taking a few breaths while extending the spine upwards.

    B. Inhale and stretch the entire torso upwards and as you exhale, take the torso forward, reaching for the floor with the chest and the face in Baddha Konasana Uttanasana or Bound Angle Forward Bend pose.

    C. Stay here stretching with every exhalation along with the arms and use the base of the spine to go forwards while pulling the belly deep in tightening the abdominal muscles.
  • Seated Forward Bend Pose (Paschimottanasana)
    A. After stretching the spine and the torso forward while seated in Baddha Konasana Uttanasana, release and bring the legs to stretch to be seated in Dandasana.

    B. Inhale and stretch the spine and as you exhale go forward to take the torso towards the thighs and the knees in Paschimottanasana or Seated Forward Bend Pose.

    C. Remain here in this forward bend for about 6 breaths and with each exhalation stretch deep upwards and forwards.

    All forward bends should be done after a few twists keeping in mind the anatomy. These counter movements works different for different people and each body demands a different set of poses to keep the counter movements.
    Hence understanding the body while in each pose is as important while in the pose.
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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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