"We don't use our body to get into a pose- we use the pose to get into our body." -Bernie Clark

Hip Opener Sequence

This is a 60 minute class. Follow the order of the poses, top to bottom, and enjoy your yoga practice.

Supine Butterfly

Hold for 3-5 minutes

Benefits: Releases inner thighs, low back, and pelvis region

Meridian: Gallbladder, kidneys, and liver

Counter Pose: Windshield wipe knees back and forth for 30 seconds

Dragon 

Hold 3-5 minutes on each side

Benefits: Deep hip, hip flexors, groin, low back, and quadriceps opener.

Meridian: Liver and kidneys

Counter Pose: Lay flat on belly and be still for 1 minute

 

Sleeping Swan

Hold 3-5 minutes on each side

Benefits: Hip opener 

Meridian: Liver, kidneys, stomach, spleen, and gallbladder

Counter Pose: Windshield wipe knees back and forth for 30 seconds

Frog

Hold 3-5 minutes 

Benefits: Deep groin opener, slight back bend, and aids digestive system

Meridian: Spleen, liver, kidneys;

*With arms stretched out: heart, small and large intestine, and lungs

Counter Pose: Passive child's pose- knees closed and arms by your side for 1 minute

Twisted Deer

Hold 3 minutes

Benefits: Internal and external rotation of the hips, release of the low back and side

Meridian: Gallbladder, liver, kidneys, stomach, and spleen 

Counter Pose: Windshield wipe knees back and forth for 30 seconds

  

Double Knee Twist

Hold for 2-3 minutes on both sides 

Benefits: Releases low back, outer hip, and sciatica; quiets the nervous system; restores equilibrium and massages stomach

Meridians: Urinary Bladder, spleen, liver, pancreas and heart;

With arms out or over head: gall bladder 

*if knees don't touch, place a block in between them to even out your pelvis to get a more even twist

Savasana

Hold for 5-10 minutes

Benefits: Seals the practice, calms the brain, and relaxes the body 

Namaste