This practice features standing poses and twists. As you go through the sequence, consider the following points:

• Lengthen the sides of your torso, keeping the back and chest equally wide to create a long and evenly balanced spine.
• As you twist, when you turn your chest in one direction, turn your hips in the opposite direction so that the twist happens safely in the middle of the torso.
• Allow yourself to be supported by your inner thighs by narrowing and lengthening them. From that support, allow your buttocks, outer hips and lower back to soften and widen.

The Sequence:

Reclined Hip Sequence:

1. Simple Resting Position
• Lie back on your mat with a blanket under the head and the feet flat on the floor, knees pointing up towards the ceiling.
2. Eka Pada Pavanamukatasana (Single Leg Wind-Relieving Pose) variation
• Draw one knee into the chest while keeping the other foot flat on the floor
3. Reclined Ankle to Knee Stretch
4. Jathara Parivartanasana (Belly Turning Pose)
• Soft variation with the legs crossed and resting on the floor.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

• Come into the pose with a block between the thighs, gripping the edges of your mat.
• Pull your mat forward as you draw the block back.

Simple Vinyasa:

1. Adho Mukha Shvanasana (Downward Facing Dog Pose)
2. Uttanasana (Intense Stretch Pose) with the feet apart
3. Utkatasana (Furious Pose) with the feet apart
4. Urdhva Hastasana (Upward Hands Pose) with the feet apart
5. Tadasana (Mountain Pose) with the feet apart

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose) with the hands on the seat of a chair

Parshvottanasana (Intense Side Stretch Pose) with the hands on the back of a chair

Parivrtta Trikonasana (Revolved Triangle Pose) with the hands on the seat of the chair

• Do this twice on each side

Half Dog with hands on chair

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose) sitting up on blankets or a bolster

Gomukhasana (Cow Face Pose) sitting up on blankets or a bolster

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) sitting up on blankets or a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Related Posts

1. Basic Practice: Softening the Hips and Buttocks in Twists
2. Basic Practice: Lengthening the Inner Thighs and Softening the Outer Hips
3. Basic Practice: Softening, Widening and Freeing the Shoulders
4. Basic Practice: Stabilizing with the Inner Thighs, Widening the Back
5. Basic Practice: Softening, Lengthening and Widening the Back

Tags: Buttocks | Core Connectivity | Grounding | Inner Thighs | Opposing | Reaching | Standing Poses | Twists | Widening | Wrapping