Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence For Hips: Hip Opener Yoga Sequence
Yoga Sequence For Hips, under the category of hip openers, forms an essential part of any yoga practice irrespective of the level of the student in their practice. Hip Opener Yoga Sequences are like the foundational sequences to be practiced in order to open the muscles close to the hips and the upper legs, thus providing strength to the lower back.
The many muscles of the hip provide freedom of movement, strength and stability to the hip joint, and thigh bones. Thus, working on opening the muscles around the hip is a must for most yoga poses.
Yoga Sequence For Hips: Hip Opener Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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A. After a few regular stretches of the neck, arms and shoulders which is essential before any yoga practice, move into the regular standing pose SAMASTHITI.
B. From this pose raise your arms above your shoulders and head inhaling and as your exhale stretch the arms and bring them downward and forward bending the upper body at the hips and reach for the floor or the ankles with the palms, placing the forehead deep inside of the knees.
C. For someone who can't take this stretch deep , then bending the knees a bit is fine so long as the stretch at the hips and the lower back is felt without any sensation of extreme stiffness at the region.
D. Remember to continue normal breathing once in the pose and take three long breaths or hold as per your comfort.
E. This pose works on the hips creating the much needed energy for the lower back to help the hip go forward and deep inside of thighs.
A. After the forward stretch, the hip may feel a little sore, hence a quick way to bring the muscles around hip to contract , we go into Chair Pose.
B. Here while in Samasthiti with feet close to each other, take both the arms in front of you at shoulder level with an inhalation and bring them above your head in Namaste.
C. While in inhalation stretch the arms way above your head and look up at the fingers bringing the palms just above your eyes. Exhale and slowly bend the knees placing the lower back (tail bone) stretched out a bit beyond the hip.
D. This sinking of the hip will work on strengthening of the lower back and the muscles too around the hip will open up giving the much needed support to the lower back.
E. Stay at this pose for three deep inhalations and exhalations.
A. With an exhalation interlock the legs by placing the knees one above the other, in this case place the left knee above the right knee and gradually take the left foot and place it behind the right ankle bringing a slight bend to the knees as you interlock.
B. Now with another inhalation and exhalation, interlock the arms at the elbows, in this case, place the right elbow over the left elbow and grab the palms and join the tips of the fingers of both the palms and hold it in Namaste.
C. This simple pose with a bend at the knee will create the opening of the hip muscles as the entire upper body is placed on the slightly bent and lowered hip. Remain here for three breaths of inhalation and exhalation.
A. After the standing practices for the hip, lets go into poses being seated.
B. Sit on the mat with legs stretched in front and spine straight for a few breaths with eyes closed. Let us say for three breaths.
C. Then bend your knees and bring the legs close to you folded . WIth inhalation pick the left leg up and hold it with your left inner elbows and inner right elbows and bring the leg close to your chest with an exhalation.
D. Feel the deep stretch at the hamstrings and the inner upper left leg. Though this pose does not have a deep stretch at the hip, yet the simple holding of the leg close to your chest will work as a good way to move some of the muscles of the outer hip thus strengthening the lower hip and lower back.
E. Bring the body at comfort and hold the pose of three breaths and with every exhalation bring the thighs closer to your chest.
A. Begin this pose seated in Sukhasana or easy pose. Take about three breaths here keeping the spine straight and if this is uncomfortable, then one can take the support of the wall keeping the spine against the wall.
B. The reason we sit in this position is to allow room for proper breathing. After taking three breaths move the feet by placing them in namaste in front of you and bringing the outer knees close to the floor.
C. This pose opens the inner pelvic and inner thighs thus giving room for the hip joint to strengthen.
D. Holding the feet within your inner palms stretch the upper body getting the spine straight and shoulder placed just a bit outside and behind the chest.
E. Closing your eyes begin the deep inhalation and exhalation and focusing on the inner thighs and lower back as the breathing happens.
F. This pose encourages in keeping the spine straight as the arms take the support by holding on to the feet placed close to the perineal.
G. As you exhale work on bringing the knees closer to the floor.
H. Repeat this for three breaths and then stretch the legs out and relax the upper body by placing the palms on the floor behind you and throw that spine a bit inwards with the neck dropped backwards.
A. Moving from Bound Angle Pose bring the body to relax by stretching the legs out in front of you and give that spine that rest.
B. After taking a few breaths , bring the spine straight and keep the feet close to each other in front of you.
C. Now with a deep inhalation raise the arms above your head and as you exhale stretch those arms in front of you bending at the hip simultaneously and reach for the feet with the palms and fingers interlocked outside of the toes.
D. In this pose if the back of the knees begin to feel too stretched, then one can try bending the knees a bit or place a blanket below the knees and then reach for the feet.
E. This deep forward bend stretches the spine and the hips. While the hamstrings too are stretched the lower back gets its stretch too.
F. This pose can be held for about three deep inhalations and exhalations or for as long as it is comfortable.
G. Always remember to release the pose by relaxing the spine with palms placed on the floor behind you and take the lower back deep inside with neck thrown backwards and stretching the legs out in front of you.