In order to work on the trouble area,
Here is a sequence of poses for hips and pelvic opening, learnt at the TTC Nirvana Yoga Shala.
1. Adho Mukha Mandukasana (Down Frog)
2. Kailashasana (Mountain)
- Open your legs around one leg apart
- Right 90º
- Left 90º
- Low your hips down, tail bone pointing down.
3. Supta Virasana (Reclined Hero)
- Kneel down
- Separate your legs
- Seat down in between the legs
- Bend back
4. Ustrasana (Camel)
Better with blocks for beginners
5. Anjaneyasana (Low Lunge)
Low Lunge Pose o luna creciente
- From downward facing dog, bring Right foot forward in between hands
- Place right knee on the floor
- Stretch arms up, gaze to the fingertips
- Push hips down and front
6. Parivrtta Anjaneyasana (Revolved Low Lunge)
7. Virabhadrasana B, adjusted on the wall (Warrior B)
- Separate feet about one 2/3 of your body
- Left straight, Right 90º
- Left heel touching the wall, Right foot separate from wall
- Touch the wall with both buttocks
- Bend right knee, trying to keep buttocks on the wall
8. Baddha Konasana (Butterfly)
9. Malasana (Garland)
- Open your legs around shoulders distance apart
- Right and Left open 45º
- Go down with hips, tail bone pointing down, spine straight, chin up gaze forward