it’s time to get into the most open of hip openers: hanumanasana (full split). let your body take its time and sink into this expansion slowly—however long it takes. no need to force anything. there’s no rush. just let it open naturally.
suggested props: two blocks
you’ll explore:
savasana
reclined bound angle pose (supta baddha konasana)
supine twist (supta matsyendrasana)
tabletop (bharmanasana)
cat/cow (marjaryasana / bitilasana)
downward dog (adho mukha svanasana)
standing forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdhva hastasana)
halfway lift (ardha uttanasana)
high plank (phalakasana / dandasana)
low plank (chaturanga dandasana)
upward dog (urdhva mukha svanasana)
chair pose (utkatasana)
three-legged dog (tri pada adho mukha svanasana)
warrior i (virabhadrasana i)
big toe hold forward fold (padangustasana)
garland pose (malasana)
half pigeon pose (ardha kapotasana)
low lunge (anjaneyasana)
half split (ardha hanumanasana)
full split (hanumanasana)
knees to chest (apanasana)
happy baby (ananda balasana)
savasana
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