28 Standing poses hip openers

Tadasana
Urdhva Hastasana
Tadasana – extend the arms to the sides at shoulder height, rotate arms in the shoulder joint and then extend up to
Urdhva Hastasana – repeat a few times
Trikonasana
Vriksasana
Utthita Hasta Padangushtasana – foot on the wall or the back of a chair
Parsva Hasta Padangushtasana – foot on the wall or the back of a chair
Uttanasana concave back, lift your left leg parallel to the floor, hips stay parallel, then open your hips to
Ardha Chandrasana (your back towards a wall or free) then turn your hips parallel to the floor again and come to
Uttanasana concave back – repeat this movement a few times on one side then repeat the other side
Ardha Uttanasana – with wall to ..
Virabhadrasana III
Tadasana
Urdhva Hastasana to ..
Virabhadrasana III
Baddha Hasta Uttanasana
AMS
AMV
Chatushpadasana
Setubandha Sarvangasana with a block under the sacrum, feet on the wall
Savasana

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