Ellen's Hip-Opening Class
This post comes from Ellen, a fellow member of a yoga-related mailing list. Every day, I get lots of emails from people teaching all over the world, about topics ranging from what to charge students as a new studio owner to the best way to come into a forward fold. It is a wonderful resource and quite a few guest posts have come from group members. Ellen sent this one out to the group; I thought it would be great to share it here as well.
Thank you, Ellen! And, for anyone else that has a sequence or series of poses tucked in their back pocket, send it my way!
Thank you, Ellen! And, for anyone else that has a sequence or series of poses tucked in their back pocket, send it my way!
Ellen's Hip-Opening Class
On your back:
Wind-Relieving Pose (Pavana Muktasana) one side at a time, then both together
Happy Baby
Extend legs straight up
Open to a V
Sit-ups with legs in a V, balance, reach arms up in a V if comfortable. Bend knees to modify.
Table Position:
Hip Circles both sides
Down Dog to Up Dog
Fire-Hydrant to Gate Pose both sides
Ha Breaths, swing leg from behind out to side, head follows the movement, both sides
Sideways Pigeon (from table, cross R leg over L and extend it out, come down on forearms; other side)
Donkey Kicks—HA Breath, move right into next one
Balancing cross –body stretch, opposite hand and leg extended. Repeat sequence other side.
Work into a squat, lean chest over knees
Still in squat, open legs out to wide, bring arms between legs, hands on floor or block
Extend one arm up and roll chest open, other arm presses on inner thigh, do other side
Move into crow pose, or head on floor with arms out in a tripod, or child, or yoga mudra
Standing Position:
Hanging forward fold
Sun breaths, arms up on inhale, down on exhale
Fold forward, step back into lunge
Drop knee to floor, take hips forward, bend back knee and take foot in hand or strap
REPEAT THE STANDING SEQUENCE OTHER SIDE
Belly Down:
Half-Locust both sides, lifting one leg up and then the other
Full Locust, lift both legs together, hold and breathe
Boat pose, any variation
Roll onto back, happy baby or hug knees in
Sitting:
Hero pose, sitting with knees bent and touching, heels to sides of hips
Reclining hero, onto a bolster or other support, or onto floor. Sit on blanket or blocks if needed.
Fire log pose (double-pigeon), one shin stacked right on top of the other, fold forward (use support)
Repeat on other side
Paschimottanasana (sitting forward fold)
Lie Down In Shavasana and breathe, relax, and totally let go…..