Hip Opener Yoga Flow

Find a quiet space for your practice. Based on the needs of your mind, body, and spirit, move through postures by holding for 5-10 breaths or follow your movements with your breath. Be sure to complete both the right and left sides of the postures when applicable.  

• Easy Seated Posture: 2-3 minutes (set an intention for practice) 
• Bidalasana (Cat / Cow Tilts) 
• Bird Dog 
• Downward Dog 
• Childs Pose 
• Forward Fold 
• Samasthihi (Standing w/ Hands at Prayer) 
• *Surya Namaskara or Sun Salutation A: 2-3 times through  
• Vrksasana (Tree Pose) 
• Warrior 2 
• Extended Side Angle 
• Triangle Pose 
• Garudasana (Eagle Pose) or Figure Four “Chair” 
• *Surya Namaskara or Sun Salutation A: 2-3 times through  
• Childs Pose 
• Seated Forward Fold 
• Savasana 

*Surya Namaskara or Sun Salutation A:  

1. Tadasana (stand at attention) 
2. Urdhva Hastasana (reach to the sky) 
3. Uttansana (forward fold) 
4. Ardha Uttanasana (half-way lift) 
5. Plank 
6. Chaturanga Dandasana (lower all the way to the earth) 
7. Urdhva Mukha (upward dog or cobra) 
8. Adho Mukha (downward dog) 
9. Float or walk back to the top of the mat 
10. Repeat numbers 1-3