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)

Face down frog

2. Kailashasana (Mountain)

Mountain Pose

  • Open your legs around one leg apart
  • Right 90º
  • Left 90º
  • Low your hips down, tail bone pointing down.

3. Supta Virasana (Reclined Hero)

Reclined hero pose

With bolsters for beginners.

  • Kneel down
  • Separate your legs
  • Seat down in between the legs
  • Bend back

4. Ustrasana (Camel)

Camel Pose

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)

Revolved Low Lunge Pose

7. Virabhadrasana B, adjusted on the wall (Warrior B)

 Warrior B pose

  • 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)

Butterfly Pose

9. Malasana (Garland)

Garland Pose

  • 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


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