our bodies hold emotions in our hips. as we move through about 30 minutes of hip and hamstring openers, don’t be surprised if some big feelings come up. let it happen—no shame, no judgment. your feelings are welcome here.
suggested props: two blocks, a strap, a blanket, and a bolster
you’ll explore:
child’s pose (balasana)
tabletop (bharmanasana)
downward dog (adho mukha svanasana)
downward dog twist (parivrtta adho mukha svanasana)
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 (padangusthasana)
garland pose (malasana)
hand to foot / gorilla pose (padahastasana)
low lunge (anjaneyasana)
lizard lunge (utthan pristhasana)
staff pose (dandasana)
seated forward fold (paschimottanasana)
knees to chest (apanasana)
supine twist (supta matsyendrasana)
happy baby (ananda balasana)
savasana
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pigeon pose breakdown
welcome to pigeon pose breakdown—a chance to slow down, open up, and feel whatever’s ready to surface. deep hip openers like pigeon can unlock a lot of stored emotions. whatever comes up, trust that it’s supposed to be there. you’re not alone—your mat is here to catch it all.
props needed: none
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learn the splits
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
recl...
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