Deep hip opening class

By request, here is (more or less :-) the sequence from last Sunday's Intermediate Yoga class at Yoga del Sol.  All about relaxing, opening and accessing some of the toughest, most avoided parts of our bodies - pelvic floor, short adductors (upper inner thighs) and inner hamstrings.  It also give a deep general hip opening. If wide legged poses are challenging for you, if you feel restricted in forward bends but aren't sure why, or if you have tight hips, this could be a great exploration for you.

Take this sequence slow, keeping an observing awareness deep in your hips and groin.  Look for any sensation of breath in your hips and groin.  Take breaks to just feel after anything that might have been intense or altering. Any questions, just ask. Enjoy!

- Legs up the Wall Pose 10 minutes (a sandbag on the soles of the feet can be lovely here)
- Savasana with belly breathing with a sandbag laid across the upper thighs, moving into Dirgha and maintaining Dirgha for the remainder of your active practice
- Puvana Muktasana/Knee to chest - then take the knee toward the armpit
- mini-savasana
- Pelvic tilts
- Bridge Pose - rolling up and down
- Knees to chest, pointed toes <--> legs toward sky, flexed feet
- 1/2 Dead Bug Pose <--> straight leg reclining twist (here's a video link - http://www.youtube.com/watch?feature=player_embedded&v=00lB10oATck - thanks to the folks at - Yoga Tune Up for the great little vinyasa!)
- mini-savasana
- Reclining Hip Circles with weight (here's a video link - http://www.youtube.com/watch?feature=player_embedded&v=iQv0IuYKNUc - thanks again to the folks a Yoga Tune Up for this fun move!)
- Baddha Konasana - no fold, just lengthen spine with feet as close to bottom as possible
- Cat/Dog
- Toes Tucked Child's Pose
- Shins down Upward Facing Dog
- 1/2 reclining hero (or hero)
- Deep Wide Legged Utkatasana
- Mountain Pose
- Side Angle Pose (feet wider than usual.  Looking for the stretch in the BACK inner thigh)
- Uttanasana with knees slightly bent
- Goddess Pose
- 1/2 Wide Legged Forward Fold (back parallel to floor, knees slightly bent)
- Wide Legged Forward Fold
- Triangle
- Malasana (deep squat squeezing inner thighs into sides of torso)
- Reclining Hero or Hero
- Shins down Upward Facing Dog
- Child's Pose
- mini-savasana
- Bridge Pose
- Dead Bug
- Anything else you'd like
- Savasana :-)
- Pranayama Meditation - use your inhale to fill entire torso pelvic floor to soft palate, use your exhale to completely empty while keeping your spine long