Hip Enough?

The following sequence moves your ball-and-socket hip joint through its full range of motion. I do it regularly and have definately seen an improvement in the rest of my practice, since the pelvis is the foundation of alignment in many poses. Here are some things to remember as you 
do the sequence. 

• Take your time with opening your hips, because hip ligaments are strong.  
• Be receptive to the breath moving into the pose. 
• Modify the poses as you need, but at the same time, don't avoid difficulty. People often dread hip openers because they are such a challenge so Don't look away from tight places and be present without judgment.

Seated meditation

Balasana (Childs Pose) 

Cat Pose

Adho Mukha Svanasana (to) Uttanasana (to) Tadasana

Surya Namaskar (Sun Salutations) x 4-6

Adho Mukha Svanasana (to) Anjaneyasana low lunge (to) Utthan Pristhasana (Lizard Pose) (to) high lunge variation – (to) Adho Mukha Svanasana (both sides!)

Virabhadrasana II (Warrior Pose II) 

Eka Pada Rajakapotasana  (Pigeon Pose)

Ardha Matsyendrasana (Half Lord of the Fishes pose)

Gomukhasana (Cow Face Pose)

Baddha Konasana

Mandukasana (Frog pose)

  

From all fours, bring your forearms to the floor. You can 
put a blanket under each knee for padding. Widen your knees, one at a time, as far apart as possible and bend them so that your thighs and your shins are at 90-degree angles. Flex your feet. Keep your front ribs in, your waist long, and your tailbone down.

Balasana (Childs Pose)

Savasana (Corpse pose)