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
- From Inner Trochanters/upper inner groins, lengthen down inner legs to inner knees to inner ankles to inner heels.
- From outer ankles, lengthen up outer calves to outer knees along outer thighs to Outer Trokanters/outer hips.
- Broaden from sides of sacrum to outer hips.
1. KURMASANA
![](https://righttojoy.com/wp-content/uploads/2018/01/Salamba-Kurmasana-H-hands-grasp-back-chair-rung-9923-1024x1003.jpg)
- Sit at back of chair seat with feet mat width apart.
- Exhale and forward fold.
- Place hands on floor or reach for back rung.
Stay for 2-3 minutes.
2. PASASANA
![](https://righttojoy.com/wp-content/uploads/2024/02/Salamba-Pasasana-editted-on-chair-119-1009x1024.jpg)
- Sit on chair with R (right) side of body to wall.
- Inhale and lengthen spine.
- On exhale, begin twist to R placing hands to wall as you sidebend forward.
- Outer L (left) elbow supports on outside of R knee.
- Keep inner knees parallel.
Stay for 1-2 minutes. Repeat on other side.
3. QUADRICEP LENGTHENER
![](https://righttojoy.com/wp-content/uploads/2024/02/Quad-Buster-H-hands-to-chair-7305-1010x1024.jpg)
- Place blanket or foam block at wall to support knee.
- Stand with hands on chair and bend R knee sliding R shin down wall until knee rests on foam.
- L ankle and knee are aligned.
- As quads and hips release, move sit bones closer to wall.
Stay for 2-3 minutes. Repeat on other side.
4. PARIVRTTA TRIKONASANA
![](https://righttojoy.com/wp-content/uploads/2018/01/Parivrtta-Trikonasana-H-using-chair-7288-1001x1024.jpg)
- Place chair on L side of mat and foot with seat facing mat.
- Firm R outer heel into wall and inhale R arm overhead.
- On exhale, begin to turn rib cage to L and place R hand on chair seat.
- L hand can remain on sacrum or lift to ceiling if your capacity permits.
- Pelvis does not rotate with the rib cage.
Stay for 1-2 minutes. Repeat on other side.
5. ARDHA CHANDRASANA
![](https://righttojoy.com/wp-content/uploads/2020/04/Ardha-Chandrasana-Helen-block-for-hand-0039-e1586237250472-1024x952.jpg)
- Place chair or block for L hand.
- L foot can be away from or pressed into wall.
- 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
![](https://righttojoy.com/wp-content/uploads/2020/04/Parivrtta-Ardha-Chandrasana-forearm-to-chair-foot-to-wall-0278-e1586237352148-1024x925.jpg)
- L leg raises with foot into wall and L forearm rests on chair seat.
- Rib cage/breast bone rotates to R without rotating pelvis.
- Raise R arm is capacity permits.
Stay for 5-15 breaths. Repeat on other side.
7. PRASARITA PADOTTANASANA
![](https://righttojoy.com/wp-content/uploads/2024/02/Prasarita-Padottanasana-arms-on-chair-heel-to-wall-141-1024x991.jpg)
- Take wide stance (4-5′) with baby-toe side of feet parallel to short ends of mat.
- Start with hands on hips and inhale lengthening spine.
- On exhale, fold forward at front hip creases and extend arms onto chair seat.
- Rest forehead (3rd eye chakra) on edge of chair seat.
Stay for 1 -2 minutes.
8. VIRABHADRASANA III
![](https://righttojoy.com/wp-content/uploads/2018/05/Virabhadrasana-III-H-foot-to-wall-arms-on-chair-9874-e1525287255249-1024x640.jpg)
- Measure appropriate chair distance from wall to allow R foot into wall and side wrists or mounds of fingers to rest on chair back.
- 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
![](https://righttojoy.com/wp-content/uploads/2016/06/Upavistha-Konasana-editted-head-arms-rest-on-chair-90D5368-1024x990.jpg)
- Release into forward fold with arms and forehead resting on chair seat.
Stay for 2-3 minutes.
10. SAVASANA
![](https://righttojoy.com/wp-content/uploads/2020/04/Savasana-1-H-legs-on-chairseat-0079-1024x661.jpg)
- Rest full-length of calves onto chair seat.
- If available, place a bolster across shins.
Stay for 5-15 minutes.