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Slow Hip Opening

Floor · 50 steps · about 27 min

Long holds low to the ground: lunge, lizard, half split and pigeon each side, then frog.

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It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereChild's Pose10 breaths
  2. Come onto hands and kneesTabletop2 breaths
  3. Inhale, drop the bellyCow1 breath
  4. Exhale, round into catCat1 breath
  5. Inhale, arch into cowCow1 breath
  6. Exhale, round into catCat1 breath
  7. Inhale, arch into cowCow1 breath
  8. Exhale, round into catCat1 breath
  9. Return to neutralTabletop2 breaths
  10. Thread right arm underThread the NeedleRight8 breaths
  11. Unthread, return to tableTabletop2 breaths
  12. Thread left arm underThread the NeedleLeft8 breaths
  13. Unthread, return to tableTabletop2 breaths
  14. Tuck toes, lift hipsDownward-Facing Dog8 breaths
  15. Lift right leg highThree-Legged DogRight2 breaths
  16. Step right foot forward, lower back kneeLow LungeRight5 breaths
  17. Walk right foot out, hands insideLizardRight8 breaths
  18. Shift hips back, straighten right legHalf SplitRight8 breaths
  19. Bend right knee, shift forwardLow LungeRight4 breaths
  20. Step right foot back and upThree-Legged DogRight2 breaths
  21. Bring right knee to right wristPigeonRight15 breaths
  22. Tuck back toes, step back to down dogDownward-Facing Dog5 breaths
  23. Lift left leg highThree-Legged DogLeft2 breaths
  24. Step left foot forward, lower back kneeLow LungeLeft5 breaths
  25. Walk left foot out, hands insideLizardLeft8 breaths
  26. Shift hips back, straighten left legHalf SplitLeft8 breaths
  27. Bend left knee, shift forwardLow LungeLeft4 breaths
  28. Step left foot back and upThree-Legged DogLeft2 breaths
  29. Bring left knee to left wristPigeonLeft15 breaths
  30. Tuck back toes, step back to down dogDownward-Facing Dog5 breaths
  31. Lower knees to tableTabletop2 breaths
  32. Widen the knees, lower onto the forearmsFrog10 breaths
  33. Draw the knees in, rise onto the handsTabletop2 breaths
  34. Swing legs through to sitEasy Seat3 breaths
  35. Soles of feet togetherBound Angle12 breaths
  36. Extend legs forwardStaff2 breaths
  37. Open the legs wide, fold forwardWide-Legged Seated Forward Fold10 breaths
  38. Rise up, bring the legs togetherStaff2 breaths
  39. Bend left knee, fold over right legHead to KneeRight10 breaths
  40. Switch legs, fold over left legHead to KneeLeft10 breaths
  41. Rise up, extend both legsStaff2 breaths
  42. Inhale lengthen, exhale foldSeated Forward Fold12 breaths
  43. Inhale, rise up to sitStaff2 breaths
  44. Roll down onto your backCorpse Pose2 breaths
  45. Hug knees into chestKnees to Chest4 breaths
  46. Drop knees to the rightSupine TwistRight10 breaths
  47. Knees through center, drop to the leftSupine TwistLeft10 breaths
  48. Bring knees back to centerKnees to Chest3 breaths
  49. Soles together, let the knees openReclined Bound Angle10 breaths
  50. Draw the knees together, legs longCorpse Pose30 breaths

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