14 Hip openers and forward bends

9. September 2020
  • 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
  • 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
    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
    Parvatasana in Padmasana
    Janu Sirsasana
    Upavistha Konasana in Sirsasana
    Baddha Konasana in Sirsasana
    Sarvangasana I and II
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