Hips & Hams, Open Heart
Focus on opening hips & hams while maintaining an open heart.
By Nell
 1
BharadvajasanaI_150
Bharadvajasana I
Bharadvaja's Twist

warm up by letting knees fall from side to side, make hip circles when your knees come to rest on the side, do dolphin dives over knee on each side, during twist let body come to rest on a bolster facing back of room
 2
Anjali Mudra
Salutation Seal

bow to the teacher inside you, to the light inside you
 3
BASICS_206_Gomukhasana_150.jpg
Gomukhasana
Cow Face Pose

 4
Padmasana
Lotus Pose

while in lotus try some shoulder stretches with a strap, 1)arms by your ears lower behind you, 2)arms behind you rotate so strap is verticle to the ground, back and forth, 3) shorten strap so arms ar parallel, bend elbows so hands are behind head
 5
MC_211_Dandasana_150.jpg
Dandasana
Staff Pose

 6
Fish_Matsyasana_150
Matsyasana
Fish Pose

Try supported fish with a bolster up against your tailbone running the length of your spine
 7
hp_219_Ustrasana_150.jpg
Ustrasana
Camel Pose

 8
HP_220_Balasana_150.jpg
Balasana
Child's Pose

 9
Virasana
Hero Pose

 10
LIMITS_202_SuptaVirasana_150.jpg
Supta Virasana
Reclining Hero Pose

 11
HP_220_SuptaPadagusthasana_150.jpg
Supta Padangusthasana
Reclining Big Toe Pose

 12
JanuSirsasana_150
Janu Sirsasana
Head-to-Knee Forward Bend

 13
MC_204_Krounchasana_150.jpg
Krounchasana
Heron Pose

 14
UpavisthaKonasana_150
Upavistha Konasana
Wide-Angle Seated Forward Bend

 15
Malasana
Garland Pose

 16
Parighasana
Gate Pose

 17
HP_216_PrasaritaPadottanasana_150.jpg
Prasarita Padottanasana
Wide-Legged Forward Bend

 18
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

Yoga Journal Sequence Builder, Patent pending