Always begin your session with some
warming breaths through the nostrils (called Ujjayi and pronounced
oo-jai-ee). Raise your arms overhead for the inhale and lower them
to your sides for the exhale.You may do some shoulder rolls and
neck rolls for some extra preparation for your session.
Follow the sequence in number order.
Use Corpse pose #1 as a quieting
pose. This sequence is especially good for hip opening. Rock from
side to side #2 and #3.
#5 squeeze knees in and allow plenty
of space for your tummy between the knees. Use your lower abdominals
contraction to support you as raise your head off floor. Breathe
3 counts and return head to floor.
#6 & #8: alternating
leg hugs. Contract abdominals while drawing knee in.
#12 & #14:
Rock your leg back and forth warming the hip joint and opening
space and awareness in groin, thigh and low lock.
#13 & #15:
if your leg is very stiff and hamstrings are tight then use a belt
to hook over your arch of foot and open the leg only as far as
your muscles tell you it is ok. Never force a straight leg. You
may also hold your leg behind the knee or thigh and keep knees
#16 only open as far as hamstrings
allow comfortably (you may put a bolster or pillow in front of
your chest and lean on it for support. Always spend the last few
minutes of your session in quietness and calming breathing.