Hip Opening Yoga Sequence

This sequence may be challenging on the wrists in terms of flexion and weight bearing. Modify as necessary with fists on the ground, hands to wall for poses such as plank, or by leaving things out. 

Cat to Cow to Knee to Chest flow

Plank to knees (Chaturanga push ups)

Bhujangasana or Urdhva Mukka Svanasana (Cobra or Upward Facing Dog)

Forearm Plank to Child’s Pose

Paripurna Navasana to Ardha Navasana (Boat pose to Half Boat pose)

Balasana to Adho Mukka Svanasana (Child's pose with big toes touching and knees as wide apart as mat, arms extended forward.)

Uttanasana to Ardha Uttanasana Flow (Forward Fold to Half Forward Fold)

Uttanasana to Lunge with Twist towards bent leg

Hands to inside front leg, back knee up or down. Move to forearms fto deepen the hip opener

Adho Mukka Svanasana to Plank Pose Flow (Downward Facing Dog to Plank)

Plank to Vashitasana (Side Plank)


Adho Mukka Svanasana to Trikonasana (Down Dog to Triangle Pose)

Trikonasana to Virabhadrasana II to Utthita Parsvakonasana (Triangle to Warrior 2 to Side Angle Pose) 

Down Dog to 3 Legged Dog. Bend knee to open hip and stretch abs. 

Swing leg forward to Lunge. Hands to inside of leg. Duck shoulder under the leg.

Forearm Plank to Forearm Downward Dog

Swing leg forward to Lunge. Hands to inside of leg. Duck shoulder under the leg.

Dog to Warrior 1 to Warrior 3 to Warrior 1 to Dog.  Reverse.


Firelog legs or Double Pigeon.

Swing leg behind for full pigeon to Ardha Matsyendrasana

Ardha Matsyendrasana to Janu Sirsansana or Half Lotus to Archer Prep

Supta Padanghustasana (Reclined Big Toe Pose. Use strap or theraband.)

Supta Baddha Konasana (Reclined Bound Angle Pose)

*Photo is a sculpture by artist Ella Tulin. Please Google her!