Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Hip Opening Yoga Sequence: Seated and Supine Yoga Sequence
The hip joint is one of the largest joints in the human body and is said to be a major weight bearing joint. Healthy hip joints help support your body weight and allow you to move without pain. It is essentially a ball and socket type joint and is formed where the thigh bone (femur) meets the three bones that make up the pelvis. The muscles of the thighs and the lower back work together to keep the hips stable, aligned and moving. These muscles enable 4 basic movements of the hip.
Now, two important sets of muscles related to the hips are the Adductors (muscles of the inner thigh and the groin that draw the legs towards the midline of the body) and the Abductors (muscles of the outer hip that keep the thighs apart, away from the midline). Through the practice of certain yoga poses, these muscles are kept active, thereby protecting the hips.
The below yoga sequence slowly works towards protecting and strengthening the hips while activating various muscles of the legs and the lower back.
Hip Opening Yoga Sequence: Seated and Supine Yoga Sequence: 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
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.
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.
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.
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.
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.