Here is some more yoga for the hips, good for dancers, athletes and people with lower back problems. Lots of unconscious stuff is stored in the hips, it’s important and worth it to work on the hips regularly. When you work on your hips consciously you also work on your suppressed emotions and blockages. This is not necessarily fun but rewarding, what you know about is workable, what you don’t know about owns you.

Good luck, and do this with love for yourself…

Esther

In this sequence I start with a :

centering

warming up with a cat/cow stretch

low lunge / ajaneyasana

supine eye of the needle pose

pigeon pose / eka pada rajakapotasana

downward facing dog pose / adho muka svanasana

cobbler, butterfly, bound angle pose / baddha konasana

Hi Everyone,

Here a sequence of sitting poses to do following this video of yoga standing poses or alternatively after warming up with some sun salutations. This way you can extend your practice time.

Sitting poses can be among the hardest for most people. Traditionally you do yoga to help you learn how to sit. Sitting properly, without effort, so you can be still and meditate. When you try to meditate in a sitting position and your back hurts, hips are stiff, etc, that is all that you can focus on, and its not beneficial.

Doing yoga, opening and loosening your body so that you can sit effortlessly makes a huge difference for your meditation practice. As well as from a physical perspective this little routine stretches the back of the body, opens your hips and works on your core strength. Also, if you repeat this for a week or so you will notice a difference, which is always nice for the motivation!

Keep practicing !!!

The poses I demonstrate in this sequence are:

Staff pose / Dandasana

Seated forward bend / Paschimottanasana

Reversed plank pose or inclined plane pose/ Purvottanasana

Boat pose / Navasana

Cobbler pose or butterfly pose/ baddha konasana

Seated wide angle pose / Upavishta konasana

bound angle pose / baddha konasana

step by step

• Sit with your legs outstretched in front of you, you may want to sit on a blanket or pillow to raise your hips, so you can sit with a straight back.
• pull in your feet and place the soles of the feet together, as close as possible to your pelvis, let the knees fall out to your sides.
• Release your groins, the head of the thigh bones, and allow the knees to relax down as well, don’t push them.
• hold your big toes with the first two fingers and your thumb, or hold the outsides of your feet.
• Keep your pelvis level, sit with a straight back.
• Firm your shoulderblades into your upper back, to help open your heart.
• You can stay in this pose anywhere between 1-5 minutes.
• To come out you lift your knees and straighten your legs again.

Click on Baddha Konasana to find out about the benefits of this pose.

Hi everyone,

Here is 9 month pregnant Jess, In the first part she focusses on some seated poses.

The poses she demonstrates are:

• neck rolls
• eagle arms / garudasana arms
• cobbler pose / baddha konasana
• seated wide angle pose / upavishta konasana
• simple seated twist

Esther

What Next?
The first part of this series contains sitting poses for expectant mothers.

The second part shows some standing postures.

• Prenatal Yoga Video (part 2) – Standing Sequence

For those who are overdue and looking for a yoga sequence which might help induce labor (or at least provide some relief) you can try the Yoga to Induce Labor video.