Vinyasa for Hips

Yoga Poses in this Sequence

Bound Angle Pose (Baddha Konasana) - Yoga Pose

Bound Angle Pose

BOUND ANGLE POSE Baddha Konasana (BAD-ha ko-NAS-anna) BENEFITS OF BOUND ANGLE POSE Eases menstrual pain Builds inner thigh and groin flexibility Lowers blood pressure Reduces anxiety SUMMARY OF BOUND ANGLE POSE Bound Angle Pose, or Baddha Konasana, is a seated asana which nurtures relaxation and serenity. It stretches the inner thighs, hips and legs. …

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Bridge Pose (Setu Bandha Sarvangasana) - Yoga Pose

Bridge Pose

BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) BENEFITS OF BRIDGE POSE Stretches the spine, chest, and neck Improves digestion Reduces backache Lowers stress and anxiety Helps symptoms of asthma Useful for those with high blood pressure SUMMARY OF BRIDGE POSE Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga …

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Cat Pose (Marjaryasana) - Yoga Pose

Cat Pose

CAT POSE Marjaryasana (mar-jar-YAHS-anna) BENEFITS OF CAT POSE Releases anxiety Stretches the back Massages the abdomen Opens the chest SUMMARY OF CAT POSE Cat Pose, or Marjaryasana, is one of the most commonly recognized yoga poses. The shape of the body resembles a stretching, arching cat. This pose is usually done as a partner …

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Child’s Pose ( Balasana) - Yoga Pose

Child’s Pose

CHILD’S POSE Balasana (bah-LAHS-anna) BENEFITS OF CHILD’S POSE Stretches hip and thighs Relieves back pain Reduces stress and anxiety SUMMARY OF CHILD’S POSE Child’s Pose, or Balasana, is a wonderfully relaxing pose which is part of most yoga routines as a moment to pause. Child’s Pose is about releasing yourself to the world and …

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Cobra Pose (Bhujangasana) - Yoga Pose

Cobra Pose

COBRA POSE Bhujangasana (bhu-jahn-GAHS-anna) BENEFITS OF COBRA POSE Stretches the abdomen, chest, and shoulders Eases anxiety and stress Strengthens the spine Helps with asthma Relieves constipation SUMMARY OF COBRA POSE Cobra Pose, or Bhujangasana, is a floor pose which gently stretches and flexes the body. Its head-up position is reminiscent of a cobra rising …

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Corpse Pose (Savasana) - Yoga Pose

Corpse Pose

CORPSE POSE Savasana (sah-VAHS-anna) BENEFITS OF CORPSE POSE Lowers blood pressure Releases anxiety and tension Reduces headaches Helps with insomnia SUMMARY OF CORPSE POSE Corpse Pose, or Savasana, is one of the simplest poses in the entire yoga repertoire. You simply lie on your back. But within that is a wealth of power. Interestingly, …

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Cow Pose (Bitilasana) - Yoga Pose

Cow Pose

COW POSE Bitilasana (biht-LAHS-anna) BENEFITS OF COW POSE Releases stress, anxiety and tension Stretches back Helps digestion Builds arm strength SUMMARY OF COW POSE Cow Pose, or Bitlasana, is a floor pose which is traditionally paired with Cat Pose. They are the mirrors of each other. Cow Pose shouldn’t be confused with Cow Face …

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Downward Facing Dog (Adho Mukha Svanasana) - Yoga Pose

Downward Facing Dog

DOWNWARD FACING DOG Adho Mukha Svanasana (AHD-ho MUH-kha sva-NAHS-anna) BENEFITS OF DOWNWARD FACING DOG Stretches shoulders and hamstrings Strengthens arms and legs Relieves stress and anxiety Helps with high blood pressure and asthma SUMMARY OF DOWNWARD FACING DOG Downward Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable yoga positions out …

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Extended Side Angle Pose (Utthita Parsvakonasana) - Yoga Pose

Extended Side Angle

EXTENDED SIDE ANGLE Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna) BENEFITS OF EXTENDED SIDE ANGLE Strengthens, flexes and stabilizes the leg muscles Strengthens the abdominal muscles Reduces back pain and helps with the posture Ignites clear, imaginative thinking SUMMARY OF EXTENDED SIDE ANGLE The Extended Side Angle Pose, or Utthita Parsvakonasana, is a position which does not …

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Four Limbed Staff Pose (Chaturanga Dandasana) - Yoga Pose

Four Limbed Staff Pose

FOUR LIMBED STAFF POSE Chaturanga Dandasana (chahat-tour-ANG-ah don-DAHS-anna) BENEFITS OF FOUR LIMBED STAFF POSE Strengthens the upper body: the arm muscles, the upper back and the chest Lengthens the spine and improves posture Improves core strength Promotes complete awareness and focus SUMMARY OF FOUR LIMBED STAFF POSE Four Limbed Staff Pose, or Chaturanga Dandasana, …

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Garland Pose (Malasana) - Yoga Pose

Garland Pose

GARLAND POSE Malasana (muh-LAHS-uh-nuh) BENEFITS OF GARLAND POSE Opens inner thighs and groin Encourages heart-opening Grounding body and mind Ankle flexibility SUMMARY OF GARLAND POSE Often referred to in class by its Sanskrit name, Malasana, Garland Pose is a deep yogic squat, where the knees and feet are wide enough to accommodate the chest …

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Half Pigeon Pose (Ardha Kapotasana) - Yoga Pose

Half Pigeon Pose

HALF PIGEON POSE Ardha Kapotasana (arta kah-poh-TAHS-anna) BENEFITS OF HALF PIGEON POSE Opens the hips Stretches the quadriceps, the hamstrings and the psoas Lengthens the spine Improves digestion Creates alignment in the body and overall flexibility SUMMARY OF HALF PIGEON POSE Half Pigeon Pose, or Ardha Kapotasana, is a very potent hip opener for …

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Happy Baby Pose (Ananda Balasana) - Yoga Pose

Happy Baby Pose

HAPPY BABY POSE Ananda Balasana (ah-NAHN-duh bah-LAHS-anna) BENEFITS OF HAPPY BABY POSE Stretches the muscles of the legs, the hips and the hamstrings Lengthens the spine and the tailbone Opens the chest Relieves lower back pain Lowers blood pressure, creates calm SUMMARY OF HAPPY BABY POSE The Happy Baby Pose, or Ananda Balasana is …

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Lizard Pose (Utthan Pristhasana) - Yoga Pose

Lizard Pose

LIZARD POSE Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah) BENEFITS OF LIZARD POSE Opens the hips Lengthens the leg muscles including the hamstrings and the quadriceps Tones the glutes Strengthens the deltoids Tones the chest and the core Improves focus and determination SUMMARY OF LIZARD POSE Lizard Pose, or Utthan Pristhasana, is a powerful hip opener which …

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Low Lunge Pose (Anjaneyasana)

Low Lunge Pose

LOW LUNGE POSE Anjaneyasana (AHN-jah-nay-AHS-uh-nuh) BENEFITS OF LOW LUNGE POSE Opens the hips Stretches the quadriceps and the hamstrings Increases the flexibility of the spine Prevents back pain Lengthens the arm muscles Opens the chest Improves balance and awareness Motivates SUMMARY OF LOW LUNGE POSE The Low Lunge Pose, or Anjaneyasana, is a backbend …

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Marichi’s Pose (Marichyasana) - Yoga Pose

Marichi’s Pose

MARICHI’S POSE Marichyasana (ma-ri-chi-sana) BENEFITS OF MARICHI’S POSE Stretches and strengthens the shoulders Opens the hips Stretches the leg muscles Strengthens the back Increases focus and awareness Has calming properties SUMMARY OF MARICHI’S POSE Marichi’s Pose, or Marichyasana, is indeed a gracious and elegant pose providing lots of physical as well as mental benefits. …

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One-Legged Downward Dog (Eka Pada Adho Mukha Svanasana) - Yoga Pose

One-Legged Downward Dog

ONE-LEGGED DOWNWARD DOG Eka Pada Adho Mukha Svanasana BENEFITS OF ONE-LEGGED DOWNWARD DOG POSE Calms the spirit Strengthens the arms Stretches the hip flexors Improves balance SUMMARY OF ONE-LEGGED DOWNWARD DOG POSE One-Legged Downward Dog, or Eka Pada Adho Mukha Svanasana (mouthful. I know), is described as a purely American invention in an ancient …

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Plank Pose (Phalakasana) - Yoga Pose

Plank Pose

PLANK POSE Phalakasana (fal-ack-ahs-anna) BENEFITS OF PLANK POSE Strengthens the arms  Stretches the spine Tones the abdomen SUMMARY OF PLANK POSE The Plank Pose is perhaps one of the most common poses outside of the yoga field. It is practiced by many people regardless of the type of sports they do. Phalakasana focuses on …

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Sphinx Pose (Salamba Bhujangasana) - Yoga Pose

Sphinx Pose

SPHINX POSE Salamba Bhujangasana (SAH-luhm-buh buj-uhn-GAHS-uh-nuh) BENEFITS OF SPHINX POSE Strengthens the spine Stretches chest, shoulders and stomach Firms the gluteal muscles SUMMARY OF SPHINX POSE Sphinx Pose is a variation of a Cobra backbend. In fact, its Sanskrit name translates to Supported Cobra Pose (“Salamba-” meaning with support, “-bhujanga” meaning snake or serpent). …

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Triangle Pose (Utthita Trikonasana) - Yoga Pose

Triangle Pose

TRIANGLE POSE Utthita Trikonasana (UT-ti-tuh tri-ko-NAHS-uh-nuh) BENEFITS OF TRIANGLE POSE Intensely stretches hamstrings Strengthens thighs and groin Tones side core muscles (obliques) Opens through shoulders and chest Improves focus SUMMARY OF TRIANGLE POSE Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is …

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Upward Facing Dog (Urdhva Mukha Shvanasana) - Yoga Pose

Upward Facing Dog

UPWARD FACING DOG Urdhva Mukha Shvanasana (OORD-vuh MUK-uh shvuh-NAHS-uh-nuh) BENEFITS OF UPWARD FACING DOG POSE Strengthening through thighs, buttocks, arms and shoulders Opening through chest and shoulders Lengthening through the hip flexors Weight bearing on wrists SUMMARY OF UPWARD FACING DOG POSE Upward Facing Dog is a name directly translated from Sanskrit (urdhva meaning …

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Warrior I (Virabhadrasana I) - Yoga Pose

Warrior I

WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) BENEFITS OF WARRIOR I Strengthens legs and glutes Lengthens through the spine Stretches psoas Builds strength in arms and shoulders SUMMARY OF WARRIOR I While yoga is founded in peace, the name of this pose commemorates a spiritual warrior – someone strong, brave and not stepping down in the …

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Wheel Pose

Wheel Pose

WHEEL POSE Urdhva Dhanurasana (OORD-vuh duh-nur-AHS-uh-nuh) Find Yoga Poses Opens the chest and shoulders Tones arms, legs, glutes and back Strengthens the wrists Stimulates the thyroid and pituitary SUMMARY OF WHEEL POSE The literal translation of Urdhva Dhanurasana is Upward Bow, referring to Bow Pose (Dhanurasana) but facing in the opposite orientation. Wheel Pose …

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Alyssa Macon

Alyssa Macon is a mom (and dog mom) in Nashville, TN who started practicing yoga in 2013. Like a lot of people, she came to yoga for the physical aspects simply wanting to stay in shape. Over time, she realized that the asana may bring us to yoga but it’s usually not what keeps us …

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