In yoga practice hips are known as the place where we hold a lot of unreleased emotions and they can be both physically and emotionally uncomfortable. Breathe slowly and hold every pose for at least 5 breaths. This sequence is designed to purge yourself from unnecessary emotions, practising presence, non-attachment and non-judgment while on your mat.

CHILD’S POSE 
Start in your Child’s pose. Knees wild open to deep in your hips and find your roots, long arms in front you of. Spread your fingers and press the palms into the mat.

1 - CHILD’S POSE

UPWARD-FACING DOG
Inhale, look in between your hands, shift your weight forward and slowly slide your body in your Up Dog.

2 - Upward-facing dog

DOWNWARD-FACING DOG
On the exhale curl your toes under press your feet into the ground and find your Down Dog.

3 - DOWNWARD-FACING DOG

THREE LEGGED-DOG
Inhale, kick your right leg up and back, bend your knee and on the exhale open your hips.

4 - THREE LEGGED-DOG

CRESECENT LUNGE
Inhale, square your hips to the earth and bring your knee to your chest. Place the foot on the ground, align your ankle to your front knee, lower your back knee, shift the weight forward, lift your hands up and open your chest into a soft back bend.

5 - CRESECENT LUNGE

LOW LUNGE TWIST
Inhale, bring your hands on the floor, frame your front foot and press your left hand on the ground. Exhale, lift the right arm up in your low lounge twist. On the exhale lower your right hand inside of the right foot.

6 - LOW LUNGE TWIST

LIZARD
Turn the front foot 45 degrees out, and lower your forearms on the mat, keeping your elbows aligned to your heels.

7 - Lizard

SKANDASANA
Inhale, press your palms on the floor, under your shoulders, shift your hips back, straight your front leg and move back, bending your left leg into Skandasana.

8 - SKANDASANA

PYRAMID POSE
Inhale, bring your hands in front of your shoulders and straighten both legs. Face the front of the room with both your feet, turn the back foot 45 degrees and square your hips to the ground. Exhale, release the forehead on your knee.

9 - PYRAMID POSE

STANDING HALF FORWARD BEND
Inhale, look in front of you, bend the front knee and walk the back foot to meet the front one, look in front of you with a flat back.

10 - STANDING HALF  FORWARD BEND

MOUNTAIN POSE
Inhale lift your body all the way up to the sky and on the exhale bring your prayer in the centre of your heart. Repeat on the other side.

11 - Mountain pose