Yoga Actions for CHAIR YOGA VI — to Open Hips

Do each pose within your capacity, which means finding the level of sensation that presents a challenge without experiencing aggression or pain.

Complete the following Yoga Actions before entering and while in each pose.

YOGA ACTIONS: to open the HIPS

1. From Inner Trochanters/upper inner groins, lengthen down inner legs to inner knees to inner ankles to inner heels. 
2. From outer ankles, lengthen up outer calves to outer knees along outer thighs to Outer Trokanters/outer hips.
3. Broaden from sides of sacrum to outer hips.

1. KURMASANA

1. Sit at back of chair seat with feet mat width apart.
2. Exhale and forward fold.
3. Place hands on floor or reach for back rung.

Stay for 2-3 minutes.

2. PASASANA

1. Sit on chair with R (right) side of body to wall.
2. Inhale and lengthen spine.
3. On exhale, begin twist to R placing hands to wall as you sidebend forward.
4. Outer L (left) elbow supports on outside of R knee.
5. Keep inner knees parallel.

Stay for 1-2 minutes. Repeat on other side.

3. QUADRICEP LENGTHENER

1. Place blanket or foam block at wall to support knee.
2. Stand with hands on chair and bend R knee sliding R shin down wall until knee rests on foam.
3. L ankle and knee are aligned.
4. As quads and hips release, move sit bones closer to wall.

Stay for 2-3 minutes. Repeat on other side.

4. PARIVRTTA TRIKONASANA

1. Place chair on L side of mat and foot with seat facing mat.
2. Firm R outer heel into wall and inhale R arm overhead.
3. On exhale, begin to turn rib cage to L and place R hand on chair seat.
4. L hand can remain on sacrum or lift to ceiling if your capacity permits.
5. Pelvis does not rotate with the rib cage.

Stay for 1-2 minutes. Repeat on other side.

5. ARDHA CHANDRASANA

1. Place chair or block for L hand.
2. L foot can be away from or pressed into wall.
3. Rib cage rotates to R. Only lift R arm if capacity to do so is there.

Stay for 5-15 breaths. Repeat on other side.

6. PARIVRTTA ARDHA CHANDRASANA

1. L leg raises with foot into wall and L forearm rests on chair seat.
2. Rib cage/breast bone rotates to R without rotating pelvis.
3. Raise R arm is capacity permits.

Stay for 5-15 breaths. Repeat on other side.

7. PRASARITA PADOTTANASANA

1. Take wide stance (4-5′) with baby-toe side of feet parallel to short ends of mat.
2. Start with hands on hips and inhale lengthening spine.
3. On exhale, fold forward at front hip creases and extend arms onto chair seat.
4. Rest forehead (3rd eye chakra) on edge of chair seat.

Stay for 1 -2 minutes.

8. VIRABHADRASANA III

1. Measure appropriate chair distance from wall to allow R foot into wall and side wrists or mounds of fingers to rest on chair back.
2. Move your weight off outer L hip by weight bearing/standing on the L inner leg — inner heel and big toe mound.

Stay for 5-15 breaths. Repeat on other side.

9. UPAVISTHA KONASANA

1. Release into forward fold with arms and forehead resting on chair seat.

Stay for 2-3 minutes.

10. SAVASANA

1. Rest full-length of calves onto chair seat.
2. If available, place a bolster across shins.

Stay for 5-15 minutes.