14 Hip openers and forward bends

• legs on the wall
• Upavistha Konasana legs
• Baddha Konasana
• left leg in Upavistha Konasana, right in Baddha Konasana
• Right leg in Upavistha Konasana, left in Baddha Konasana
• Baddha Konasana
• Ardha Padmasana
• Padmasana
  Supta Baddha Konasana – toes on the wall
  Adho Mukha Svanasana – heels raised on the wall
  Eka Pada Adho Mukha Svanasana – foot on wall
  Adho Mukha Virasana
  Adho Mukha Svastikasana
  Adho Mukha Svanasana
  Uttanasana
  Tadasana
• Baddha Hasta (humping upper arms / elbows)
• Cross your hands behind your back, stretch your arms downwards
  and stretch hands away from buttocks, shoulder blades down
  pull when the hands come higher
• Paschima Namaskarasana
  Ardha Uttanasana – with wall
  Parsvottanasana – concave with wall
  Parsvottasana – hands on the ground or using blocks
  Utthita Hasta Padangusthasana – if possible grab your toe or use a belt or raise your foot on a hook, chair or window ledge
  Vriksasana
  Utthita Trikonasana
  Vriksasana … to …
  Parsva Hasta Padangusthasana
  Trikonasana … to …
  Ardha Chandrasana
  Supta Padangusthasana I – with the lower leg bent, foot raised, if possible grasp toe, or use belt … to …
  Supta Padangusthasana II – with the lower leg bent, foot erect
  Supta Padangusthasana I.
  Supta Padangusthasana II
  Preparation Supta Padangusthasana III – place right foot on left thigh and grab left shin, bring right knee away from the floor and bring right foot closer to left shoulder, right shin parallel to chest, active right foot
  Supta Padangusthasana III
  Upavistha Konasana
  Baddha Konasana
  Upavistha Konasana – one leg to Baddha Konasana
  Upavistha Konasana – Poor Urdhva Hasta
  Baddha Konasana
  Ardha Padmasana
  Padmasana
  Parvatasana in Padmasana
  Janu Sirsasana
  Paschimottanasana
  Sirsasana
  Upavistha Konasana in Sirsasana
  Baddha Konasana in Sirsasana
  Sarvangasana I and II
  Halasana
  Karnapidasana
  Savasana

If you would like to support my work, I am happy about every little donation...