• Asami Yoga

Yin Hip Sequence

Updated: Jul 13, 2018

Who doesn't love a yummy Yin Hip Sequence?

This is a great sequence to practice post run and workout.


  • Malasana (Yogic Squat) 1 min - open your feet wider than hip width apart. Bend your knees deeply. Bring your palms in front of the heat, elbows inside of your knees to push the knees out. * if you can’t bend your knees all the way down, place blocks underneath the hips.

  • Uttanasana (standing forward fold) 1 min - separate your feet hip width distance apart. Hing from the hips and forward fold towards the floor. Grab opposite elbows. * Place blocks underneath the hands if your hamstrings are tighter. Bend your knees as much as you need to make it comfortable! *Repeat Malasana and Uttanasana 3 rounds if you have time.

  • Child Pose 5min -Bring your big toes together, knees apart. Walk your hands forward to place the forehead on the floor and torso in between the knees. *Prop yourself up if your head doesn’t touch the floor.

  • Anjaneyasana (low lunge) 3min -Step your right foot forward. Bring the back knee on the floor. Bend the front knee. Take your hands on the knee. * Pad the back knee if it’s sensitive. * Make sure your front knee is in line with your ankle.

  • Lizard Pose 3min - Step the right foot forward towards the edge of the mat. Turn the foot out 45 degrees angle. Bend the knee in line with the ankle. * Bring your forearms down if you want more sensation.

  • Pigeon Pose 5min - Bring your right knee forward. Adjust the angle of the right shin. Clip the toes on the mat. Make sure the back leg is in line with your hip. Come down to forearms if you can. * Place a bolster for more comfortable variation.

  • Upavisita Konasana (wide legged forward fold) 5min - Separate your legs apart. Place a bolster in between your legs and forward fold any amount. * If the pelvis is tucking under, sit on a folded blanket.

  • Diamond Pose 5min - Bring the soles of your feet together. Bring the feet away from the groin. Forward fold any amount. * Sit on a folded blanket if your knees are higher than your hips.

  • Supta Buddhakonasana max 15min - Place a bolster behind you, in line with your spine. Sit in front of the bolster. Place a blanket as a pillow. Bring the soles of your feet together. Place blocks underneath the knees. Recline!

Have a great practice!


xo


Asami

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