Have the hands in line with the middle of the front foot. Ensure that the knee isn't moving forward of the front ankle. The back thigh and hamstring will want to align with gravity so resist that and move the inner thigh up towards the sky. With the breath, draw towards the mid-line of the body and with you exhale, extend the energy out. Soften the upper spine between the shoulder blades, melting the chest towards the earth.  Ensure to do both sides. 

Lunge with knee of floor

Begin with lunge, release knee to floor. Place hands on hips and breathe deep into back body and rise to upright position. Tuck back toes under and with inhale draw energy towards mid-line of body. Scoop tailbone towards the front knee as you lift chest and breathe!

Stage 2

Lift knee and clasp foot with same side hand. Scoop tailbone again and feel the burn in front thigh, enjoy. Breathe and soften. Ensure that the front body isn't overly arched and that there is a fullness in the back body. Take a few breaths and do the other side.

This one might make you want to vomit!!

Take your right left and place the knee as close to the wall as you can and run your foot up the wall. Place your left foot on the floor at a 90 degree angle. Pause and feel the breath. For a few of you, this may be as far as you can go today so be patient and keep the breath flowing. Try not to be stiff but rather let the breath flow and soften any resistance to the opening occurring.  Don't worry it gets better.

Stage 2

  

Keep the breathe full in the back body and rise up. Scoop the tail bone and say hello to the front of your thighs! 

 Move the hips over slightly, scoop the tailbone under again and keep moving the back body toward the wall with your breath.  Love it!

Stage 3

 

Take it to the next level! Rise the arms up on the inhale and let the best part of you shine with enjoyment and bliss, finding freedom in your hips!!!! 

 The best way to open our hips is to keep working on them. Your practice and dedication will ensure they open, but please note our hips will open when they are ready and not when we think they should be ready. Never force your body to go beyond what it's capable of; as you breath, feel and let your body tell you when you can take it deeper. 

With Blessings,

Tahnee