goglrev.blogg.se - Hip opening yoga sequence

When fully seated, stretch the legs out in front and bounce the knees up and down a few times.When fully seated, switch the position of the legs and repeat the same moves as above.To come out of the pose, gradually lift the head up and begin to walk your hands back.Stay in the final position for about five breaths.

In the final position, if comfortable, resting the elbows and the forearms on the floor, try to lower the chin to the knee. Try to keep the spine elongated during the move. Make sure not to strain or overdo this movement.

Place the hands on the floor in front and carefully start walking the hands away from the body.

To deepen the stretch on the hips, spine and knees, we’ll once again do a forward bending stretch.

Looking from the back, the two feet look like the ears of a cow – hence the name “cow face pose”.

In the final position, try to slide both the feet as far back as comfortable.

In the same manner, position the right foot on the outside of the left thigh, sliding it out and back from above the thigh.

Stretch the left leg out, bend the knee and try to position the left foot on the outside of the opposite thigh, sliding it from under the thigh.

Since our focus is hips today, we’ll be working with the part involving the position of the legs only Step-by-step The gomukhasana traditionally has two components – one with the legs and the other with arms and elbows. Now, repeat these movements on the other side.

Finally release the legs, pause and relax for a brief moment.

With the next inhalation, slowly bring the body up.

We are trying to achieve two results simultaneously – forward bending stretch as well as a deep hip stretch by bringing the foot closer and closer to the ear. Now, while sliding the hand away and getting close to the toes, at the same time lift the right foot up and bring it closer to the ear. Keep the left leg as straight as comfortable. As you exhale, begin to slide the hand away towards your foot.

Place your right hand on your left thigh.

While we’re doing this move, at the same time we would engage the forward bending stretch as well.

Of course, that may not happen when you begin the practice.

The intention is to bring the big toe of the right foot in contact with the left ear. Position the right foot on the inside of the left elbow and then use that arm to lift the foot up in the direction of the left ear.Stretch both legs in front and relax for a few moments.įrom here we will transition to what’s called the A-karnasana (foot to the ear pose).Repeat the same rotational movements and the half butterfly, as above, with the left hip.Now switch the position of the feet by stretching the right leg straight out in front and placing the left foot on top of the right thigh.With every move, make a gentle effort to bring the knee close to the floor. Pause briefly and begin the half butterfly move by rhythmically moving the right knee up and down.Lift the knee up, pull it all the way back, push it down and bring it all the way in front. Now switch the direction of hip rotation.To create a smooth hip rotation, start by pushing the knee forward, push it down, pull it all the way back and lift it up to bring it up all the way in front again. Lightly hold the right knee with the right hand.Thread the fingers of the left hand through the toes to stretch the toes.Slide the heel as far back as comfortable. Bend the right knee and place the top of the right foot on top of the left thigh.Sit down with the legs stretched out in front, keeping the spine tall and straight.I hope you will enjoy practicing with me using the video sequence. You can integrate this sequence into your personal yoga routine and practice it from time to time. In the present article, I am providing a 30-minute sequence that combines a few asanas each from the standing, seated and reclining positions.

These were provided in the standing, seated and reclining categories. In a few previous posts, I have written about some of the short duration hip opening yoga sequences.