Level 1 Group Class: Softening the Outer Hips and Thighs

Half Moon Pose
The outer hip, outer upper thigh area often gets very thick and tight, not least because the outer hip rotators also serve as stabilizers for the hips. In this class we will try and stop the outer hip rolling up towards the head, shortening the waist. In each of these poses think of rolling the outer hip away from the head to lengthen the waist whenever you are folding at the hip.

The Sequence

Reclined Floor Stretch Sequence
• Reclined Glute Stretch: place one ankle on the opposite thigh, take hold of the legs and draw them in towards you with the strength of the arms, keep;ing the leg muscles passive.
• From the above position, roll over onto your side and place the foot flat on the ground. Roll the thigh away from you so that the shin and knee point up towards the ceiling.
• Either cross the legs or rest one thigh on the other and open out into a twist.
• Hold for 30 to 60 seconds in each of these positions, then repeat on the other side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) leg variation
• Instead of sitting down between the feet, bring the ankles and shins together with the feet pointing back behind you. Put the hands on blocks to support yourself and sit back on the heels.
• Keep the shins and ankles together, even if this means you are not able to get the hips very far down.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Hastasana (Upward Hands Pose)

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2) simple variation

Bharadwajasana 1 (Bharadwaja’s Pose 1) simple variation

Parshva Parvatasana (Side Mountain Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

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