Got tight hips? These four poses will assist your asana by stretching the piriformis, hamstrings, and glutes. This simple sequence is meant to warm, stretch, strengthen, and stretch again. The goal is increased circulation, to clear out old and toxic fluids while replacing them with clean and oxygenated blood.
Shoelace
- Stack your left shin on top of your right shin.
- Keep your feet active.
- Hold for five breaths on each side.
Modification: Extend your bottom leg forward and support your top knee with padding.
Chair Pose
- Place your feet hip-width apart.
- Keep your knees bent.
- Lengthen your tailbone down.
- Wrap your shoulders down toward your hips.
- Extend your arms up and keep your hands active.
- Hold for five to ten breaths, while activating your glutes.
Horse Stance
- Place your feet 3.5 – 4 feet apart, slightly turned out and active.
- Keep your knees at a ninety-degree angle.
- Use your hands to press your femurs down, with arms extended and shoulders to your ears.
- Expand your breath from the top of your ribcage to the pelvic floor.
- Hold for five to ten breaths, while activating your glutes.
Modification: Horse Stance at wall with your back, ribcage, and head supported by the wall.
Knee Pile
- Stack your knees, keeping your feet active, by your hips.
- Keep your hands back.
- Expand your breath into your ribcage and hip sockets.
- Hold for five breaths on each side.
