One of the students in my little yoga class has tight hips despite a lot of flexibility elsewhere, so I came up with this sequence to challenge that student a bit. (And then, of course, he got stuck at work and couldn’t make it to class, but we went ahead and did the sequence anyway last night, and I liked it well enough that I’ll pull it out again later!)
- child’s pose
- cat/cow and curving side stretches
- down dog
- down dog twist
- 5 half salutes
- 2 full sun salutations (first time, regular high/low lunge; second time with lunge twist)
- standing sequence:
- warrior 1
- warrior 2
- radiant warrior
- triangle pose
- half moon
- wide-legged standing forward bend
- goddess pose
- standing sequence other side
- tree pose
- seated poses:
- forward bend
- seated twist
- bridge pose
I particularly loved doing goddess pose last night. It was fun to teach, and it just feels empowering to do. I think I’ll be pulling this out more often!
One of my favorites is using goddess as a transition in sort of a revolving sun salutation sequence. So, like:
— Sun salutation facing the front of the mat: at some point, the salute sequence should incorporate warrior 2 (I think you could do it from warrior 1, but 2 feels more natural to me).
— When in warrior 2 toward the front of the mat, pivot on the feet to goddess pose. Hang out in goddess for desired amount of time.
— From goddess, pivot on the feet again so you’re in warrior 2 facing the back of the mat. Complete sun salute.
— To get back to the front of the mat, repeat above steps.