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Lorena Simonetto – Iyengar® Yoga Teacher

Hip opening sequence Svastikasana

Take a few moments to calm and center your mind. Inhale and exhale softly, a bit deeper than usual, observe the movement of your chest. You can chant the OM if you wish

Adho Mukha Virasana

2-3 Min Maintain pelvis and shoulders at the same height (using support if you buttock doesn’t reach the heels). Relax your neck and support the forehead.


Parsva Hasta Padangusthasana

1 Min per side Extend the lifted leg from the inner groin to the inner heel and from the outer heel bring the femur into the hip socket. Keep the thigh of the standing leg back

Utthita Trikonasana

1 Min per side Lift the front foot and pull the femor head into the hip socket. Maintain this action as much as possible when you bring the foot down (extend the leg)


Utthita Trikonasana Angular

1 Min per side Press the outer heel of the back leg and the mound of the big toe of the front leg. Keep the chest in line with the center of the mat between the feet

Variation of Upavista Konasana

1 Min per side Sit in Upavista Konasana and bend one leg. Place the foot where you knee was. Lift the inner ankle (don’t allow the foot to pronate). Maintain both sitting bones on the floor (as much as possible) and turn toward the opposite leg pressing with the elbow against the knee.


Utthita Parsvakonasana

Maintain the weight on the back leg pressing the outer heel on the floor. Make sure to bend the leg toward the little toe side.

Utthita Parsvakonasana Angular

1 Min per side Make sure to maintain the weight on the back leg. Align the chest in the center of the mat between the feet


Outward rotation and forward bend: Standing

Sitting:

You can do all three variations (standing, sitting and on the floor) or choose only 2 of them :-)


or on the floor: Preparation Eka Pada Rajakapotasana

Have enough height under your pelvis to be able to move the groin of the back leg toward the floor


Baddha Konasana

Press the outer heels and the outer edges of the feet against each other (or against the block once you add it). When you place the block between the feet, make sure that they do not move away from your pelvis. Keep the sacrum in and lift the chest. It is normal that the knees lift up when you use the block. At the end repeat Baddha Konasana without block and compare!


Upavista Konasana

2 Min Sit on a blanket if necessary (if you cannot bring the sacrum in and your pelvis collaps backwards) When bending forward, maintain the sitting bones on the floor and extend from the rim of your pelvis.


Gomukasana

1)

2)

1 Min per side per version Practice first with the lower legs as close as possible to each other and the feet pointing back (1). Practice then with the feet apart, equidistant from the hips (2). Sit on a block (or two) if you cannot reach the floor with both sitting bones.


Chair Kurmasana

2 Min Keep the feet apart and lift the inner ankle. Move the trunk between the legs and reach forwards with your hands, extending the front part of the body as much as possible, while keeping the sitting bones down. Make you back convex and reach with your hands toward the back legs of the chair.


Salamba Sarvangasana

Baddha Konasana in Sarvangasana

5-10 Min When practicing Baddha Konasana, move the tailbone in, the knees and the toes back and the heels to the front.


Halasana

Karnapidasana

3-5 Min Keep your thighs away from the face (aka: stretch your knees!) Bring the knees toward the ears. You can also grab your elbows behing the knees.


Savasana

Stay as long as you like

Namastè

hip opening sequence svastikasana take a few moments to ... opening.pdf · hip opening sequence...

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