"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
Meridians: Urinary Bladder, spleen, liver, pancreas and heart;
*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
Phone: 602.909.3375