Hip Opening Vinyasa Flow- Yoga Daily

HIP OPENING VINYASA FLOW
Warm Up (1/2)
B B (B)
Easy Pose Seated Torso Circles Easy Pose with Revolved Easy Pose
Arms Up
Sukhasana
Sukhasana Parivrtta Sukhasana
Sit on the mat with legs Start to slowly rotate with Inhale, reach both arms up Place the left hand on your
crossed, facing its long side your upper body Lengthen your spine right knee, right hand behind
Straighten your spine, relax Inhale chest forward your back on the floor
your shoulders Exhale, chest back Exhale, turn your upper body
Close your eyes and activate Change direction after a to the right, look over your
Ujjayi breathing couple of circles right shoulder
(B) L
Easy Pose with Revolved Easy Pose "Preparation Pose" Seated

Arms Up Windshield Wiper
Sukhasana Parivrtta Sukhasana Upavistha Jathara
Parivartanasana
Inhale, look forward, arms up Place the right hand on your Bring your knees up, hands Rotate your knees to the
Lengthen your spine left knee, left hand behind behind the hips on the mat right
your back on the floor Inhale, lift the left arm up
Exhale, turn to the left, look
over your left shoulder
L
R
Seated Seated Seated Seated

Windshield Wiper Windshield Wiper Windshield Wiper Windshield Wiper
Upavistha Jathara Upavistha Jathara Upavistha Jathara Upavistha Jathara
Parivartanasana Parivartanasana Parivartanasana Parivartanasana
Exhale, drop your chest down Rotate your knees to the left Exhale, drop your chest Repeat one more time
on the mat behind the right Inhale, lift the right arm up down on the mat behind the Knees to the right
leg, elbows bent left leg, elbows bent Inhale, lift the left arm up
Seated Seated Seated Table Top

Windshield Wiper Windshield Wiper Windshield Wiper
Upavistha Jathara Upavistha Jathara
Parivartanasana Upavistha Jathara Bharmanasana
Parivartanasana Parivartanasana
Exhale, chest down Knees to the left Exhale, chest down Inhale, come slowly up
Inhale, lift the right arm up on all fours
Hands underneath the
shoulders, knees
underneath the hips
Warm Up (2/2)
B B B
Table Top with Cat-Cow Table Top Downward Facing Dog

Wrist Stretch
Bharmanasana Marjaryasana-Bitilasana Bharmanasana Adho Mukha Svanasana
Variation
Turn your fingers Turn your fingers back Stay in a neutral Exhale, push your hips up and back
backwards to your knees, forward to Table Top position on all fours Lengthen your spine, shoulders
thumbs out Inhale, chest up, look up Hands underneath your away from ears, rotate your upper
Press the hips slightly Exhale, tuck your tailbone shoulders arms outwards, broaden the
back to stretch the wrists in, round the back Knees underneath your collarbones
You can rotate with your Continue a couple of times hips Press the chest down
chest over the wrists a at your own pace If possible, press the heels down
couple of times
B B B
Downward Facing Dog Downward Facing Dog Downward Facing Dog Forward Bend
with Hamstring Stretch with Knees Bent with Hamstring Stretch
Adho Mukha Svanasana Adho Mukha Svanasana Adho Mukha Svanasana Uttanasana
Enjoy the pose for a while
Lift the heels, bend the knees Straighten the legs and walk Exhale, walk with your
Bend one leg and then the
and spread them out the dog for a while feet forward to your
other, gently stretch your
Come down with your hips as hands
hamstrings
low as possible Bend forward, try to
Continue to stretch the chest
Swing your knees sideways from lengthen the spine
and shoulders, keep the spine
straight, breathe deeply right to left, from left to right
Halfway Lift Forward Bend Upward Salute Prayer Pose

Ardha Uttanasana Uttanasana Urdhva Hastasana Pranamasana
Inhale, come halfway up Exhale, bend forward Inhale, come slowly all the Exhale, hands together
with straight back and neck Press the toes into the mat way up with knees bent to Prayer Pose
Hands on your shins or on Reach your arms up
the floor
Sun Salutation (1/2)

B
Prayer Pose Upward Salute Forward Bend Halfway Lift

Pranamasana Urdhva Hastasana Uttanasana Ardha Uttanasana
Stand in Prayer Pose Inhale, lift your arms Exhale, Forward Bend Inhale, come halfway up with
with your hands together up Keep the knees slightly straight back and neck
in Namaste mudra bent if you want Hands on your shins or on the
floor
R
Runner’s Lunge Plank Eight-Limbed Pose Cobra
Utthita Phalakasana Ashtangasana Bhujangasana
Ashwa Sanchalanasana
Exhale, hands on the Inhale, left leg back to Exhale, place down your Inhale, lift your chest up,
mat Plank knees, chest and chin on look up
Right leg back, right the mat Keep your shoulders away
knee off the mat Keep the elbows squeezed from your ears, arms active
to the sides of your body
(B)
R
Downward Facing Dog Runner’s Lunge Forward Bend Upward Salute
Adho Utthita Uttanasana Urdhva Hastasana
Mukha Svanasana Ashwa Sanchalanasana
Exhale, step your left Inhale, come slowly all
Exhale, push your hips Inhale, step your right foot foot forward the way up, arms up
up and back, lengthen forward
the spine
Press the heels down

Stand in Prayer Pose Inhale, lift your arms Exhale, Forward Bend
with your hands together up Keep the knees slightly
in Namaste mudra bent if you want
Sun Salutation (2/2)
L
Exhale, left leg back, left Inhale, right leg back to Exhale, knees, chest and Inhale, lift your
knee off the mat Plank chin on the mat chest up, look up
(B)
L
Downward Facing Dog Runner’s Lunge Forward Bend Upward Salute
Adho Utthita Uttanasana Urdhva Hastasana
Mukha Svanasana Ashwa Sanchalanasana
Exhale, come back to Inhale, step your left Exhale, right foot Inhale, come all the
Downward Facing Dog foot forward forward to Forward Bend way up, arms up
Prayer Pose
Pranamasana
Exhale, hands together

to Prayer Pose
Main Sequence 1 (right side, 1/3)

B

Stand in Prayer Pose Inhale, raise your arms Exhale, bend down Inhale, halfway up with flat
up over your hips back
R
Exhale, right leg back, Inhale, left leg back to
Exhale, knees, chest and chin Inhale, lift your chest up,
right knee off the mat Plank
on the mat look up
Keep the elbows squeezed to Keep your shoulders away
the sides of your body from your ears, arms active
R R
(B)
Downward Three Legged Downward Plank Knee to Elbow Three Legged Downward
Facing Dog Facing Dog Hip Opener Facing Dog Hip Opener
Adho Mukha Svanasana Tri Pada Adho Phalakasana Tri Pada Adho
Mukha Svanasana Variation Mukha Svanasana
Exhale, push your hips up Inhale, right leg up, bend Exhale, right knee to right Inhale, right leg up, bend
and back, lengthen the spine the knee elbow the knee
Broad shoulders and Open up the right hip Open up the right hip
collarbones Both hands are pressing
equally into the mat
R B
R R
Plank Knee to Elbow Three Legged Downward "Transition Pose" High Lunge
Facing Dog Hip Opener
Ashta Chandrasana
Phalakasana Tri Pada Adho
Variation Mukha Svanasana Exhale, step your right foot Inhale, lift your arms up
Exhale, right knee to left Inhale, right leg up forward between the hands Back heel is lifted
elbow Right knee is over the heel Tuck the tailbone in, lengthen the
spine
Take a few breaths in this pose

B
B B
R R R R
Warrior 2 “Transition Pose” Triangle Extended Triangle
Virabhadrasana 2 Trikonasana Utthita Trikonasana
Exhale, take a step back Inhale, straighten your Exhale, right hand down on the Inhale, reach the left arm
with your left leg front leg, micro bend the mat, the shin or a block forward over the head
Arms extended, front knee is knee, press down the toes Reach the left arm up Keep the chest lifted
bent over the keel into the mat Rotate the chest up, look up Back heel presses down
Back leg is straight and Reach the right arm and Feel the stretch on the left
strong , heel is pressed down the upper body forward side of the waist
R R R R
“Transition Pose” Extended Bound Extended Equestrian Pose
Side Angle Side Angle
Utthita Parsvakonasana Baddha Utthita Ashwa Sanchalanasana
Parsvakonasana
Inhale, come back up with Exhale, bend the right Exhale, place your left hand Exhale, place your hands
your upper body, arms knee, right hand down on behind the back, right hand down on the mat
extended the inside of the right foot underneath the right leg Back knee down on the mat
Inhale, reach the left arm Go for a bind here if you want Look forward
up Inhale, rotate the chest up
Press the back heel into the mat
R
B
R R R
Low Lunge Revolved Low Lunge Runner’s Lunge Three Legged Downward
Anjaneyasana Parivrtta Anjaneyasana Utthita Tri Pada Adho
Ashwa Sanchalanasana Mukha Svanasana
Inhale, reach your arms Exhale, palms together, rotate Exhale, place both hands Inhale, right leg up
up, a slight backbend the upper body to the right, left down on the mat Open up the right hip
Press the hips down and elbow over your right knee
keep the front knee over Open the chest
the heel Lift the back knee off the mat
R R
Plank Knee to Elbow Three Legged Downward Plank Knee to Elbow Three Legged Downward
Facing Dog Hip Opener Facing Dog Hip Opener
Phalakasana Tri Pada Adho Phalakasana Tri Pada Adho
Variation Mukha Svanasana Variation Mukha Svanasana
Exhale, right knee to right Inhale, right leg up Exhale, right knee to left Inhale, right leg up
elbow elbow

B B
R
Lizard with Twisted Dragon Lizard Pose Lizard with
Straight Arms Straight Arms
Uttana Pristhasana Uttana Pristhasana Uttana Pristhasana
Variation Variation
Exhale, step your right Place your right hand on the Exhale, press down your right Inhale, come up on your
foot outside of right hand right knee and push it away foot on the mat, keep it hands
Drop down the back slightly, opening up the right hip underneath the knee or a bit
knee, or keep it lifted if it Inner side of the right foot can in front of it
feels better be lifted Bring your forearms down
Look forward of back over the Tuck the toes and lift the back
right shoulder knee if you want
B B
B
Squat Forward Bend Upward Salute Prayer Pose

Malasana Uttanasana Urdhva Hastasana Pranamasana
Exhale, step your left Exhale, lift your hips up Inhale, slowly roll your Exhale, hands together to
foot forward outside of to Forward Bend, bring spine up, vertebrae by Prayer Pose
your left hand and sit your feet together vertebrae Close your eyes for a while
into a Yogic Squat Take a few breaths here Reach your arms up Feel the difference
Straighten the spine between your right and
Take a couple of left hip
breaths here Observe how the energy is
flowing in your body
Main Sequence 1 (left side, 1/3)

B

Stand in Prayer Pose Inhale, raise your arms Exhale, bend down Inhale, halfway up with flat
up over your hips back
L
Utthita Phalakasana
Ashwa Sanchalanasana Ashtangasana Bhujangasana
Exhale, left leg back, Inhale, right leg back to
right knee off the mat Plank Exhale, knees, chest and chin Inhale, lift your chest up,
on the mat look up
(B) L L
Downward Facing Dog Three Legged Downward Plank Knee to Elbow Three Legged Downward
Adho Mukha Svanasana Tri Pada Adho Phalakasana Tri Pada Adho
Mukha Svanasana Variation Mukha Svanasana
Exhale, push your hips up Inhale, left leg up, bend the Exhale, left knee to left Inhale, left leg up, bend the
and back knee elbow knee
Lengthen the spine Open up the left hip Open up the left hip
Press the heels down Both hands are pressing
equally into the mat
L B
L L
Plank Knee to Elbow Three Legged Downward "Transition Pose" High Lunge
Facing Dog Hip Opener Ashta Chandrasana
Phalakasana Tri Pada Adho
Variation Mukha Svanasana Exhale, step your left foot Inhale, lift your arms up
Exhale, left knee to right Inhale, left leg up forward between the hands Back heel is lifted
elbow Left knee is over the heel Tuck the tailbone in, lengthen
the spine
Take a few breaths in this pose

B
B B
L L L L
Warrior 2 “Transition Pose” Triangle Extended Triangle
Virabhadrasana 2 Trikonasana Utthita Trikonasana
Exhale, take a step back Inhale, straighten your Exhale, left hand down on Inhale, reach the right arm
with your right leg front leg, micro bend the the mat, the shin or a block forward over the head
Arms extended, front knee knee, press down the toes Reach the right arm up Keep the chest lifted
is bent over the keel into the mat Rotate the chest up, look up Back heel presses down
Back leg is straight and Reach the left arm and the Feel the stretch on the right
strong , heel is pressed down upper body forward side of the waist
L L L L
“Transition Pose” Extended Bound Extended Equestrian Pose
Side Angle Side Angle
Utthita Parsvakonasana Baddha Utthita Ashwa Sanchalanasana
Parsvakonasana
Inhale, come back up with Exhale, bend the left Exhale, place your right hand Exhale, place your hands
your upper body, arms knee, left hand down on behind the back, left hand down on the mat
extended the inside of the left foot underneath the left leg Back knee down on the mat
Inhale, reach the right arm Go for a bind here if you want Look forward
up Inhale, rotate the chest up
Press the back heel into the mat
B L
L L L
Low Lunge Revolved Low Lunge Runner’s Lunge Three Legged Downward
Anjaneyasana Parivrtta Anjaneyasana Utthita
Ashwa Sanchalanasana Tri Pada Adho
Mukha Svanasana
Inhale, reach your arms Exhale, palms together, rotate Exhale, place both hands Inhale, left leg up
up, a slight backbend the upper body to the left, right down on the mat Open up the left hip
Press the hips down and elbow over your left knee
keep the front knee over Open the chest
the heel Lift the back knee off the mat
L L
Plank Knee to Elbow Three Legged Downward Plank Knee to Elbow Three Legged Downward
Phalakasana Tri Pada Adho Phalakasana Tri Pada Adho
Variation Mukha Svanasana Variation Mukha Svanasana
Exhale, left knee to left Inhale, left leg up Exhale, left knee to right Inhale, left leg up
elbow elbow

B B
L L L L
Lizard with Twisted Dragon Lizard Pose Lizard with
Straight Arms Straight Arms
Uttana Pristhasana Uttana Pristhasana Uttana Pristhasana
Variation Variation
Exhale, step your left foot Place your left hand on the Exhale, press down your left Inhale, come up on your
outside of left hand left knee and push it away foot on the mat hands
Drop down the back slightly, opening up the left Bring your forearms down
knee, or keep it lifted if it hip Tuck the toes and lift the back
feels better Inner side of the left foot knee if you want
can be lifted Press the chest forward
Look forward of back over
the left shoulder
B B B
Squat Forward Bend Upward Salute Prayer Pose

Malasana Uttanasana Urdhva Hastasana Pranamasana
Exhale, step your right Exhale, lift your hips up Inhale, slowly roll your Exhale, hands together to
foot forward outside of to Forward Bend, bring spine up, vertebrae by Prayer Pose
your right hand and sit your feet together vertebrae Close your eyes for a while
into a Yogic Squat Take a few breaths here Reach your arms up Observe the sensation in
Keep your chest lifted your hips and the energy
throughout your whole
body
Main Sequence 2 (1/2)

B B B
R
Mountain Eagle Pose Standing Eagle Crunch Eagle

Tadasana Garudasana Garudasana Garudasana
Variation
Stand in Mountain Pose Place your right leg over your Exhale, bend down Inhale, come slowly back up
left leg Let your elbows reach to Eagle Pose
Right arm under the left arm towards the knees
Squeeze your inner thighs
together
R R R
Mountain Upward Salute Forward Bend Forward Bend Twist
with Legs Crossed with Legs Crossed with Legs Crossed with Legs Crossed
Tadasana Variation Urdhva Hastasana Uttanasana Parivrtta Uttanasana
Variation Variation Variation
Exhale, release the Eagle Inhale, reach your arms up Exhale, bend down from Left hand on the floor
Pose, but keep the right leg your hips between your legs,
crossed over the left leg Hands can be on a block if lengthen the spine
Squeeze your thighs needed Inhale, rotate the chest up,
together reach the right arm up,
R look up
B B B R
Forward Bend Standing Split Standing Split with Forward Bend

with Legs Crossed Hip Opener Knee Bent with Knees Bent
Uttanasana Urdhva Prasarita Urdhva Prasarita Uttanasana
Variation Eka Padasana Eka Padasana
Variation
Exhale, bend down from Press the hands on the mat or Bend the right knee, grab the Exhale, release the pose
your hips on a block foot with your left hand Bend down, bend the knees
Hands can be on the mat Lift your right leg straight up, Bend down towards your
or a block if needed bend the knee and open up standing leg, neck relaxed
Feel the hamstrings the hip, make 3-4 circles with Push your right knee up
stretch, if it is to intense, the knee opening up the hip
bend the knees slightly
Upward Salute Prayer Pose

Urdhva Hastasana Pranamasana
Inhale, come slowly all Exhale, hands together
the way up, arms up to Prayer Pose

B B B
L
Mountain Eagle Pose Standing Eagle Crunch Eagle

Tadasana Garudasana Garudasana Garudasana
Variation
Stand in Mountain Pose Place your left leg over your Exhale, bend down Inhale, come slowly back up
right leg, knees bent Let your elbows reach to Eagle Pose
Left arm under the right arm towards the knees
Squeeze your inner thighs
together
L L L
Mountain Upward Salute Forward Bend Forward Bend Twist
with Legs Crossed with Legs Crossed with Legs Crossed with Legs Crossed
Tadasana Variation Urdhva Hastasana Uttanasana Parivrtta Uttanasana
Variation Variation Variation
Exhale, release the Eagle Inhale, reach your arms up Exhale, bend down from Right hand on the floor
Pose, but keep the left leg your hips between your legs,
crossed over the right leg Hands can be on the mat or lengthen the spine
Squeeze your thighs a block if needed Inhale, rotate the chest up,
together reach the left arm up, look
L up
B B B L
Forward Bend Standing Split Standing Split with Forward Bend

with Legs Crossed Hip Opener Knee Bent with Knees Bent
Uttanasana Urdhva Prasarita Urdhva Prasarita Uttanasana
Variation Eka Padasana Eka Padasana
Variation
Exhale, bend down Press the hands on the mat or Bend the left knee, grab the Exhale, release the pose
from your hips a block foot with your right hand Bend down, bend the knees
Feel the hamstrings Lift your left leg straight up, Bend down towards your
stretch bend the knee and open up standing leg, neck relaxed
Hands can be on a the hip, make 3-4 circles with Keep pushing the left knee up
block if needed the knee opening up the hip
Upward Salute Prayer Pose

Urdhva Hastasana Pranamasana
Inhale, come slowly all Exhale, hands together
the way up, arms up to Prayer Pose

B
Mountain Upward Salute Forward Bend Halfway Lift

Tadasana Urdhva Hastasana Uttanasana Ardha Uttanasana
Stand in Mountain Pose Inhale, reach your arms Exhale, bend down and Inhale, Halfway Lift
up, look up relax your neck Straight back and neck
B B B
R R R R
Equestrian Pose Low Lunge Low Lunge Half Pyramid
with Quad Stretch
Ashwa Sanchalanasana Anjaneyasana Anjaneyasana Variation Ardha Parsvottanasana
Exhale, step your left foot Inhale, raise your arms up If you want, grab the back Exhale, slowly pull the right
back, drop the left knee and Sink your hips down foot with right hand or both hip back
foot on the mat Lift the chest, look up hands Straighten the right leg and
Front knee is over the heel Stay here for 10 deep breaths Stay here or in previous pose bend forward
If this is too intense, keep for another 10 deep breaths
your hands on the mat or Smile :)
blocks, chest lifted Exhale through your mouth
if you have to
B B
R R
Downward Facing Dog Pyramid v. 1 Pyramid Downward
with Hamstring Stretch Facing Dog
Adho Mukha Svanasana Parsvottanasana Parsvottanasana Adho Mukha Svanasana
Exhale, come back to Inhale, step your right leg Exhale, bend down over the Exhale, step your right foot
Downward Facing Dog and forward and straighten it right leg back to Downward Facing
walk the dog for a while Press the back heel down Press the right toes into the Dog
Bend one knee and then the mat, activate the entire right leg
other Gently push your right hip back,
left hip forward
Plank Eight-Limbed Pose Cobra Child's Pose

Phalakasana Ashtangasana Bhujangasana Balasana
Inhale, come to a Plank Exhale, knees, chest and chin Inhale, lift your chest up, Exhale, come to Child's
Core engaged down on the mat look up Pose, relax
Keep your shoulders
relaxed, arms active

B B
L L L
Table Top Equestrian Pose Low Lunge Low Lunge
with Quad Stretch
Bharmanasana Ashwa Sanchalanasana Anjaneyasana Anjaneyasana Variation
Inhale, come slowly up Exhale, step your left foot Inhale, raise your arms up If you want, grab the back foot
on all fours, without forward between the hands Sink your hips down with left hand or both hands
lifting your hands or Left knee is over the heel, Lift the chest, look up Stay here or in previous pose for
knees from the mat back knee is on the mat Stay here for 10 deep breaths another 10 deep breaths
If this is too intense, keep Send lots of love to your hip
your hands on the mat or joints, smile, exhale any drama
blocks, chest lifted
B B B
L L L
Half Pyramid Downward Facing Dog Pyramid v. 1 Pyramid
with Hamstring Stretch
Ardha Parsvottanasana Adho Mukha Svanasana Parsvottanasana Parsvottanasana
Exhale, slowly, come back to Exhale, find your way to Inhale, step your left leg Exhale, bend down over the
Half Pyramid Downward Facing Dog forward and straighten it left leg
Straighten the left leg Again walk the dog for a Press the back heel down Press the left toes pressed
Toes point forward or towards while into the mat, activate the
you entire left leg
Gently push your left hip
back, right hip forward
Downward Facing Dog Plank Eight-Limbed Pose Cobra

Adho Mukha Svanasana Phalakasana Ashtangasana Bhujangasana
Exhale, step your left foot Inhale, come to a Plank Exhale, knees, chest and chin Inhale, lift your chest up,
back to Downward Facing Core engaged down on the mat look up
Dog Keep your shoulders
relaxed, arms active
Child's Pose
Balasana
Exhale, move back to
Child's Pose

B B
R
"Transition Pose" Butterfly Seated Hip Opener “Transition Pose”

Baddha Konasana
Slowly make your way Bring the soles of your feet Extend both legs in front Exhale, extend the right
up to a sitting position, together, hold the outsides of you leg on the mat
extend your legs of your feet Inhale, bend your right leg,
forward Lengthen the spine bring the knee as close to
If possible, bend forward the shoulder as possible
with a straight spine Pull actively the knee to
the chest and outwards
B B B B
R R R R
Seated Hip Openers Archer’s Pose Cradle Pose Seated
Hamstring Stretch
Akarna Dhanurasana Hindolasana
Continue lifting the right Hold the right foot from the Bend the left knee Hold your right foot with
leg, opening up the hip outside, lift it up as close to Lift up your right leg and hold it both hands
and bringing the leg down your ear as possible from knee to foot Extend the right leg
for another 5 times Grab your left big toe with Rotate the leg sideways, like straight up
your left hand you’re holding a baby Keep the spine straight,
The higher up your foot is, the chest lifted
more intense is the hip stretch
B B B
R R R
“Preparation Pose” Compass Compass "Transition Pose"

Surya Yantrasana Surya Yantrasana
Place your right arm Hold the outside of your right Rotate the chest to the left Exhale, release the pose
underneath your right knee foot with your left hand Keep the spine straight Extend both legs in front
Bring your knee as high up as Begin to slowly straighten Look up of you, hands down next
you can over your right arm your right leg as you lift the Hold and breathe deeply to the hips
Keep the spine straight left elbow over your head and
Press your right hand on the extend the left arm behind the
floor next to the right hip head
"Preparation Pose" Head to Knee “Exit Pose” "Transition Pose"

Janu Sirsasana A
Bend the right knee, let it Exhale, bend down with Inhale, lift the chest up, spine Exhale, release the hands,
rest on the floor or a block straight spine over the left leg straight extend the legs forward
Press the sole of your right For each inhale, push the
foot to the inner side of chest forward
the left thigh For each exhale, bend further
Inhale, grab the left foot or down
shin, chest lifted

B
L L L
Seated Hip Opener “Transition Pose” Seated Hip Openers Archer’s Pose
Baddhakonasana Baddhakonasana Akarna Dhanurasana
Inhale, bend your left leg, Exhale, extend the left leg Continue lifting the left Hold the left foot from
bring the knee as close to on the mat leg, opening up the hip the outside, lift it up as
the shoulder as possible and bringing the leg down close to your ear as
Pull actively the knee to for another 5 times possible
the chest and outwards Grab your right big toe
with your right hand
B B B B L
L L L
Cradle Pose Seated “Preparation Pose” Compass
Hamstring Stretch
Hindolasana Surya Yantrasana
Lift up your left leg and Hold your left foot with Place your left arm underneath Hold the outside of your left
hold it from knee to foot both hands your right knee foot with your right hand
Rotate the leg sideways, Extend the left leg Bring your knee as high up as Begin to slowly straighten
like you’re holding a baby straight up you can over your left arm your left leg as you lift the
The higher up your foot is, Keep the spine straight, Keep the spine straight right elbow over your head
the more intense is the hip chest lifted Press your left hand on the floor and extend the right arm
stretch next to the left hip behind the head
B B
L
Compass "Transition Pose" "Preparation Pose" Head to Knee

Surya Yantrasana
Janu Sirsasana A
Rotate the chest to the right Exhale, release the pose Bend the left knee, let it rest on Exhale, bend down with
Keep the spine straight Extend both legs in front the floor or a block straight spine over the left leg
Look up of you, hands down next Press the sole of your left foot to For each inhale, push the
Hold and breathe deeply to the hips the inner side of the right thigh chest forward
Inhale, grab the right foot or For each exhale, bend further
shin, chest lifted down
"Exit Pose" "Transition Pose" Table Top Frog

Bharmanasana Mandukasana
Inhale, lift the chest up, Exhale, release the Come slowly up on all Face the long side of the mat
spine straight hands, extend the legs fours Widen the distance between
forward Take a breath here, your knees, toes point out
prepare for next pose Exhale, lower the hips down
as much as you can, support
yourself with the hands
If possible, come down on
your forearms, lift the chest up
Stay here for at least 1 minute
Cool Down
B B B
"Transition Pose" "Transition Pose" Supine Spinal Twist Supine Spinal Twist
Supta Supta
Matsyendrasana Matsyendrasana
Extend both legs in front Come down on your back Straighten the left leg Straighten your right leg
of you, hands down next Feet are on the sides of the Turn your right knee and Bend the left knee and rotate
to the hips mat, knees together lifted the hips to the left the knee and hips to the right
Extend your arms out to the Look to the right, right Look to the left, left arm
sides, relax arm extended extended
Left hand presses gently Right hand presses gently the
the right knee left knee
B B B B
Bridge Reclined Butterfly Supine Reclined Reclined Butterfly

Hand to Toe
Setu Bandhasana Supta Baddha Konasana Parivrtta Supta Supta Baddha Konasana
Padangusthasana
Variation
Lay on your back, bend the Come down on you back Turn your left knee to the right Come back to Reclined
knees Spread the knees out to Grab the left foot and extend Butterfly, soles of the
Heels are hip width apart, as the sides, soles of the feet the leg if you can feet together
close to your hips as possible together Extend the left arm to the side
Inhale, lift your hips up Left hand on your heart, Look to the left
Squeeze the shoulder blades right hand on your belly
together, lift the chest up Relax your breathing
Interlace the fingers
B B B B
Supine Reclined Happy Baby Reclined Cow Face Reclined Cow Face
Hand to Toe
Parivrtta Supta Ananda Balasana Supta Gomukhasana Supta Gomukhasana
Padangusthasana
Variation
Turn your right knee to the left Lift your feet up, heels over knees Place one knee over the Change the order of the
Grab the right foot and extend Grab and hold the inside or outside other legs
the leg if you can of your feet Grab your ankles or the Keep the back of the
Extend the right arm to the side Drop the knees down to the outside outside of your feet neck long
Look to the right of your chest, to the armpits Pull your legs towards
You can rock here from side to side the chest
B B (≥2 min)
Reclined Upward Salute Low Boat Corpse Pose

Supta Urdhva Ardha Navasana Savasana
Hastasana Variation
Inhale, stretch the entire body Exhale, lift your upper body up, Exhale, release and relax in Savasana
Lift your arms up over the head reach with the arms forward Close your eyes, relax the entire body
Point the toes Feet off the floor To completely relax, breathe with your belly
Hold here for 5 breaths Inhale, let the belly expand
Exhale, let the belly sink down

Hip Opening Vinyasa Flow- Yoga Daily

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Hip Opening Vinyasa Flow- Yoga Daily

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HIP OPENING VINYASA FLOW

Easy Pose with Revolved Easy Pose "Preparation Pose" Seated

Seated Seated Seated Seated

Seated Seated Seated Table Top

Table Top with Cat-Cow Table Top Downward Facing Dog

Halfway Lift Forward Bend Upward Salute Prayer Pose

Sun Salutation (1/2)

Prayer Pose Upward Salute Forward Bend Halfway Lift

Prayer Pose Upward Salute Forward Bend Halfway Lift

Sun Salutation (2/2)

Exhale, hands together

Main Sequence 1 (right side, 1/3)

Prayer Pose Upward Salute Forward Bend Halfway Lift

Main Sequence 1 (right side, 2/3)

Main Sequence 1 (right side, 3/3)

Squat Forward Bend Upward Salute Prayer Pose

Main Sequence 1 (left side, 1/3)

Prayer Pose Upward Salute Forward Bend Halfway Lift

Main Sequence 1 (left side, 2/3)

Main Sequence 1 (left side, 3/3)

Squat Forward Bend Upward Salute Prayer Pose

Main Sequence 2 (1/2)

Mountain Eagle Pose Standing Eagle Crunch Eagle

Forward Bend Standing Split Standing Split with Forward Bend

Upward Salute Prayer Pose

Main Sequence 2 (2/2)

Mountain Eagle Pose Standing Eagle Crunch Eagle

Forward Bend Standing Split Standing Split with Forward Bend

Upward Salute Prayer Pose

Main Sequence 3 (1/2)

Mountain Upward Salute Forward Bend Halfway Lift

Plank Eight-Limbed Pose Cobra Child's Pose

Main Sequence 3 (2/2)

Downward Facing Dog Plank Eight-Limbed Pose Cobra

Main Sequence 4 (1/2)

"Transition Pose" Butterfly Seated Hip Opener “Transition Pose”

“Preparation Pose” Compass Compass "Transition Pose"

"Preparation Pose" Head to Knee “Exit Pose” "Transition Pose"

Main Sequence 4 (2/2)

Compass "Transition Pose" "Preparation Pose" Head to Knee

"Exit Pose" "Transition Pose" Table Top Frog

Bridge Reclined Butterfly Supine Reclined Reclined Butterfly

Reclined Upward Salute Low Boat Corpse Pose

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