Use your hands to help the knees open up wider and stretch deeper into the inner groin. We want to engage the glutes to prevent the knees from buckling in, similar to what we did in Warrior 2. Bring your palms to your thighs as you bend the knees generously to drop the hips. To get into this variation of Temple pose, step your feet wide with heels in and toes out. Hold for a few breaths and repeat the sequence from Warrior 2 on the second side. Play with the opposing forces of grounding into that left foot while lengthening the spine by reaching through the crown of the head. Notice if you’re gripping the floor with your toes – instead, evenly distribute the weight through all four corners of your left foot. Keep the spine straight as you use your arms to pull your right thigh a bit closer towards you, stretching deeply into the hip flexors. This Standing Pigeon pose is a great way to build balance and coordination while inviting the hips to open up more.įrom your Standing Pigeon pose, straighten the left leg and pull your right knee in towards your belly, either by holding on to the back of the thigh or the front of the shin. For most people this will be intense enough, but if you’d like to go deeper, you can drop your hands to the floor instead of keeping the chest lifted. Be sure to keep your right foot flexed to protect your knee.Īs if you were sitting down in a chair, start moving your hips back while leaning your chest forward until you get a nice stretch into your right hip and glute. Stand on your left leg as you cross your right ankle over the top of your left thigh. The goal of this pose is not necessarily to get your hand all the way to the floor but to instead stay long through the torso as you stretch into the hips and hamstrings.Ĭome out of Triangle pose and step to the top of your mat. Keep pulling your right hip back to get a nice stretch into the side of the hip and waist. Press firmly into both feet and feel the legs engage as you breathe into the pose. Align your right shoulder over the left and stay long through the spine. As you send your hips back, lean your chest forward without dipping towards the ground.
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Stay in this pose for a few breaths and feel free to flow into exalted warrior to stretch the side waist.įrom Warrior 2, bring your back foot in a few inches to narrow your stance and straighten your front leg to move into Triangle pose.
Keep actively pressing into your back foot as you reach the arms out, palms facing down towards the floor. The hip opening comes from actively engaging the glutes to help the left knee press open towards the little toe side of your foot. Bend deeply into your left knee until the knee is stacked over the ankle and the thigh is almost parallel to the ground. Start in a Warrior 2 stance by bringing your left foot forward and your right foot back, aligning the front heel with your back arch. There are no props required for this sequence so let’s get right into it!įollow along with Kassandra as she guides you through the poses:ĭon’t have time to watch the video? Below are photos and explanations of each pose: Learning to engage some muscles while relaxing others is a powerful way to practice and a great way to improve your practice. Usually I guide them towards seated or reclined poses that help improve hip flexibility, but stronger standing poses can also be very effective at increasing mobility in this joint.
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