Hip-opening practices don’t have to be passive. This standing sequence will open your hips and keep your legs and belly strong.

Description: It’s hip to move

The practice

Often, hip-opening practices focus solely on the outer hip. But the hips are ball-and-socket joints, so they move in many directions. This sequence opens and strengthens the qhole hop joint – the inner, outer, front, and back of the hip.

Mind-body benefits

When you work your hips in this sequence, it will have a ripple effect – you’ll send energy through your spine and limbs, awakening those parts of yourself that might otherwise be sleepy. Baron Baptiste believes that when you awaken new pathways in the body, you create new ways of being in your life.

Key focal points

Try not to overstretch your muscles or relax into your joints in these poses. Imagine hugging in to the center of each muscle. Actively engage your muscle while you create conscious, intentional release.

Stand strong & open your hips

Begin your practice with 3 round of Surya Namaskar (Sun Salutation) A and 3 rounds of Surya Namaskar B. when you move into the full sequence, try not to rush. Understand that openings and breakthroughs happen over time when you commit to growth. Hold each pose for 5 to 8 breaths.

  1. Adho mukha svanasana

Description: Adho mukha svanasana

In Downward-Facing Dog, see that your hands are shoulder-distance apart and press them into the mat. Sink your heels toward the ground and tilt your tailbone toward the sky.

  1. Virabhadrasana I (Warrior pose I)

Description: Virabhadrasana I

Step your right foot forward into a lunge. Turn your back heel to the floor, pressing the back edge of your foot into the mat. Squeeze the muscles of your back thigh toward the bone as yuou reach your arms overhead and lift your chest.

  1. Virabhadrasana II (Warrior II)

Description: Virabhadrasana II

Open into Warrior II. Stack your front knee on top of the front ankle and actuvate your back leg. Exhale and transition into Down Dog. Do the left side of Warrior I and II; then back into Down Dog.

  1. Adho mukha svanasana

Description: Adho mukha svanasana

Soften your knees to allow your pelvis to move freely. Alternately tuck and lift your tailbone for a few breaths, ending with your tailbone lifted toward the supper-back corner of the room. Exhale; then step to the top of your mat and come to standing.

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