I had a request this week to share the sequence we did in class on Thursday for candlelight yoga. Hip openers. We moved slow and earnestly. Perfect for a stormy night with candles flickering. You know, if you have control over that sort of thing…
Hips are an interesting playground. There is so much going on in the hip, both physically and energetically. Physically the hip is made up of several different muscles, all working with each other to provide you multifaceted joint! Healthly hips offer support and better functionality to your knee and ankle joints, as well as your low back. These babies do a lot for us! They are also fairly neglected in our sitting society, so its nice to get some blood moving in there. As you work in your poses, stay with feeling and get curious about it! Be inquisitive. Find out if the labels you’ve attached to those feelings are true. Are they absolutely true? Without any doubt? This way, you can start to reveal your truth.
This is meant to be practiced very slowly with long holds, and deep, steady breathing. You will need a strap of some kind for this sequence. I would say 8-10 breaths each side for this one. Enjoy.
Start in child’s pose. Stay here for about 10 deep breaths, moving your thoughts inward.
Hero’s Pose with an easy twist
Cat/Cow/Barrel Rolls/free spinal movementFrom table top (on hands and knees) “thread the needle” shoulder opener.
Come to your back, grab your strap.
Open leg to the side, for inner leg stretch
Keeping hip grounded, cross it over in opposite direction to stretch outer leg/IT band
From there, let the leg come all the way over to the floor for a spinal twist
Active pigeon on the back. AKA figure 4 or back release pose.
Downdog > walk hands toward feet for Forward Fold (hang out, sway, come in and out of the fold with breath, feel it out) > Monkey > Deep Squat (add a twist if you want) > Forward Fold > Downdog
Low lunge (hands on the floor, bring front leg to far edge of mat and turn toes out, eventually working forearms to the floor) > plank > low cobra (hang out for the full count of breaths) > downdog
Frog, belly down (make sure you place enough padding under your knees, and watch the angle of you hips and knees, you want both at 90 degrees, engage your core slightly so your low back doesn’t collapse) – hold for 10 – 15 full, deep breaths, move out of it slowly.
Come to your back.
Drink lots of water, stay gentle with yourself. Much love to you. Namaste.