September 20th - Yoga for Hip Opening

- Tuck the toes under and sit the buttocks back on the heels.
- Alternate from toes down to toes tucked. Hold each foot position for three breaths.
- Repeat for 60 sec.
Note: To increase the stretch, walk the knees back towards the heels before sitting the buttocks back

- Press the right leg down to the floor.
- Left leg: extend from the inner groin to the inner knee, contract from the outer knee to the outer hip.
- Use these two actions to bring the left knee closer towards the floor. Note: it will not touch the floor
- Repeat on this side for 30 sec.

- Press the left leg down to the floor.
- Right leg: extend from the inner groin to the inner knee, contract from the outer knee to the outer hip.
- Use these two actions to bring the left knee closer towards the floor. Note: it will not touch the floor
- Repeat on this side for 30 sec.

- Seated Bound Angle Pose: Start with heels together, knees apart. Sit upright.
- Seated Wide Angle Pose: Lean back and separate the legs and take them wide apart. Sit upright.
- Seated Cross-Legged Pose: Lean back and bring the legs together, crossing them at the shins. Sit upright.
- Repeat this pattern for 60 sec.

- Lift the left leg out to the side as high as you can, hold for one breathe and slowly lower the leg.
- Repeat on this side for 45 sec.

- Lift the right leg out to the side as high as you can, hold for one breathe and slowly lower the leg.
- Repeat on this side for 45 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Press the front foot heel down and straighten the leg.
- Extend the arms away from the chest, straighten the elbows.
- Turn the trunk by rolling the top shoulder back.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Press the front foot heel down and straighten the leg.
- Extend the arms away from the chest, straighten the elbows.
- Turn the trunk by rolling the top shoulder back.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend both arms away from the chest, straighten the elbows.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend both arms away from the chest, straighten the elbows.
- Hold for 30 sec.

- Press the outer edges of the heels down, lift the thighs up and straighten the legs.
- Hinge forward from the hips.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend the top arm overhead.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend the top arm overhead.
- Hold for 30 sec.

- Balance on your left leg with your right leg lifted and extended. Keep the heel on the wall for balance.
- Extend both arms away from each other.
- Roll your top shoulder back to turn the trunk forward.
- Hold for 30 sec.

- Balance on your right leg with your left leg lifted and extended. Keep the heel on the wall for balance.
- Extend both arms away from each other.
- Roll your top shoulder back to turn the trunk forward.
- Hold for 30 sec.

- Press the outer edges of the heels down, lift the thighs up and straighten the legs.
- Hinge forward from the hips.
- Hold for 30 sec.

- Bring the heels together and knees apart.
- Lie back on the floor.
- Hold for 60 sec.
Note: Use support of hands, blocks, pillows, etc. under the thighs if the groins feel tight

- With arms extended out at shoulder height, bring both bent legs to the left and look towards the right.
- Hold for 30 sec.
Note: if looking in the opposite direction is uncomfortable, look straight up towards the ceiling

- With arms extended out at shoulder height, bring both bent legs to the right and look towards the left.
- Hold for 30 sec.
Note: if looking in the opposite direction is uncomfortable, look straight up towards the ceiling