Level 1 Group Class: Hips and Hamstrings

Warrior Pose 2
In this practice we are thinking about opening up the back of the leg and stretching the hamstrings in the belly of the muscle where the fibers are most flexible. In each of these poses, think of widening the backs of the thighs and moving the thighbones into the hamstrings as you deepen the hip creases and lengthen the sides of the trunk forward.

The Sequence

Reclined Hip Stretch Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lung with the back leg straight

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Supta Padangusthasana (Reclined Big Toe Pose) variation with block
• Hold a block against the middle of the hamstring.
• Draw the knee into the chest, deepening the hip crease, while reaching through and anchoring the opposite leg.
• After a few breath press the thigh bone into the block and straighten the leg by reaching up through the inner thigh/inner foot.

Uttanasana (Intense Stretch Pose) with the feet apart and the toes up
• Do the pose with the ankle flexed and the toes/balls of the feet up on a block or a blanket roll.

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Tadasana (Mountain Pose)

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Tadasana (Mountain Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 2 (Warrior Pose 2) INTO Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Come into the flat back position with the hands on blocks.
• Bend the knee and deepen the hip crease.
• Straighten the leg by moving the thigh bone into the hamstring. Stretch the sides of the trunk forward.
• Walk the hands and blocks forward.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) on a chair
• Come into Setu Bandha with three blankets under the shoulders and the feet on the chair.
• Widen and lift the hamstrings up into the thigh bones.
• Repeat.

Halasana (Plough Pose) with the feet on a chair
Eka Pada Sarvangasana (Single Leg Shoulder Stand) with one foot on the chair
Salamba Sarvangasana 1 (Shoulder Stand 1)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Sit on your shoulder stand blankets and lean forward resting the forearms and forehead on the chair.
• Do both sides.

Shavasana (Corpse Pose) with the lower legs resting on the chair


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