Practice suggestion - Hips & Shoulders

This practice sheet incorporates material from the fourth session of the Beginners+ course.

Download Yoga Practice - Hips & Shoulders as a WORD document.

 

Lie semi-supine and release any tension that you may be holding.

Apanasana (knees to chest) Raise & lower the bent legs.

Little dog Come onto all-fours and then take the hands further forwards. Press the balls of the hands into the floor and draw the hips back.

Lizard Like little dog but resting on the forearms which are crossed in front of you.

Praying Mantis Like little dog but resting on the elbows. The elbows, forearms and palms are together with the fingertips pointing to the ceiling.

Tadasana (standing).

Virabhadrasana II From standing take a pace forwards with the right leg. Turn the left leg and foot out approx. 45 degrees. The line of the hips follows the line of the toes. Turn the upper body to the left. Bend the right knee, widen the hips and send the legs back into their sockets. Take the sacrum forwards which brings the upper torso back. Extend the arms out to the sides bringing them to shoulder height. Look along the right arm. Repeat to the left.

Dandasana Sit with the legs straight out in front of you. Place the hands on the floor either side of the hips. Use the arms to support you so that you can relax the back muscles. Drawing the thigh bones back into their sockets send the spine forwards and up. Lengthen the Achilles.

Triangmukha ekapada pascimottanasana Starting in dandasana fold the right leg and place the top of the foot alongside the right hip. Lengthen from the knee to the hip and from the knee to the heel. Move the spine forwards and up. Do not stay here if there is pain in the knee joint – consult your teacher. Repeat to the other side.

Janusirsana Starting in dandasana fold the right leg and place the sole of the foot against the inner left thigh. Lengthen from the knee to the hip and from the knee to the heel. Move the spine forwards and up. Repeat to the other side.

Kapotasana From the all-fours take the right knee forwards and out to the right bringing the foot out to the left (working towards having the shin parallel to the front edge of the mat). Slide the left leg back. Lengthen the right Achilles and send the right thigh bone back into its socket. Move the sacrum forwards. It’s OK to use the hands for support!

Gomukhasana From the all-fours cross the legs, take the feet wider than the hips and sit down between the feet. Take one arm behind you, bend the elbow and point the fingers towards the head. Take the other arm overhead, bend the elbow and point the fingers to the floor. Move the hands towards each other (linking the fingers if they touch). Do not stay here if there is pain in the knee joint – consult your teacher. Repeat to the other side.

Nadi sodhana (alternate nostril breathing) Maintain a relaxed, upright, sitting position. Bring your right hand up to the nose. Breathe out. Close the right nostril with the thumb and breathe in through the left nostril. Close the left nostril with the ring finger, open the right nostril and breathe out through the right. Breathe in through the right. Close the right nostril with the thumb, open the left and breathe out through the left. Repeat 5 more times.

Stretch out the legs and relax in savasana for as long as you wish.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

 

Download Yoga Practice - Hips & Shoulders as a WORD document.