HIP OPENERS

Vinyasa Flow by VISHNU TEAM

1. warm-up - cat & cow - moving the body - opening hip leg up and to the knee (right leg, left leg) - simhasana (lion pose) - badrasana/ balasana

2. Surya Namaskar (Sun salutation) A & B 3. standing postures - Vinyasa - Virabhadrasana I (right leg) - Virabhadrasana II - Parsvakonasana - Lunge (modification hands on one side) - Vinyasa - Virabhadrasana I (left leg) - Virabhadrasana II - Parsvakonasana - Lunge - Vinyasa - Virabhadrasana I - Trikonasana (left side) - Prasarita Padottanasana C - Trikonasana (right side)

- Tadasana 4. Twists & balances - Garudasana (right side) - Goddess posture - Garudasana (left side) - Uttanasana - Ardha Chandrasana (right leg up) - Goddess - Ardha Chandrasana (left leg up) - Tadasana - Revolved hand to toe (right leg) - Dancer - Tree - Tadasana - Revolved hand to toe (left leg) - Dancer (left leg) - Tree (left leg) - Tadasana 5. Back bends - Vinyasa to Adho Mukha Svanasana - Plank - Knees-Chest-Chin - Sarpasana (snake pose, Orange Book 201) - Lie down - Bhujangasana (cobra) - Tiryaka Bhujangasana (twisting cobra) - Sfinks - Full Cobra - Adho Mukha Svanasana - Ardha Chandrasana (orange book 177) - Adho Mukha Svanasana - Jump to sitting position 6. Forward bends

Dandasana Modified Janu Sirsasana (right side) Dandasana Modified Janu Sirsasana (left side) Dandasana Paschimottanasana Purvottanasana All 4 (hands & knees) Adho Mukha Svanasana Pigeon (right leg) Adho Mukha Svanasana Pigeon (left leg) Adho Mukha Svanasana Baddhakonasana B

7. cooling down & finishing sequence - Rolling back to shoulder stand - Open hips in shoulder stand (soles of the feet are touching) - Halasana - Matsyasana - Savasana