Yoga Plan

The yoga plan presented here aims at providing you with a physical focus to help you chose the postures and also a practical focus to enable you to understand and explore the yoga principles that are important. The guidelines given here will help you experience a thoughtful and coherent session of yoga.

The physical theme in this yoga plan is the hip opening poses and the practice principle is patience.


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This is the pose with which you will start the session. You should choose a pose that you can perform without putting too much effort and preparation. Some of the poses that are suggested are Uttanasana (Standing forward bend) with the hands kept on a block and reclining one-leg hamstring stretch. You should understand your limits and perform the poses only as far as you are comfortable with. Perform the opening pose for around 5 minutes.

Warm up

You can move from the opening pose to some warm-up poses. Warm up poses include going from Downward facing dog (Adho Mukha Shvanasana) to Child pose (Balasana) or Sun salutation (Surya Namaskar). During the warm-up poses try to feel the motions of the pelvis region. You could try to imagine and sense the various muscles connected to the pelvis. For instance, each time you bend forward try to observe how the forward bend makes the hamstrings get pulled back at the hips.

Yoga Poses

You should select yoga poses that make use of the hip muscles for steadiness and strength. Some of the good poses you can begin with are Warrior pose(Virabhadrasana), Lunge poses (Ardha Mandalasana) and Chair pose(Utkatasana). While performing each of the poses you should try to feel comfortable and steady.

Deep Release

After performing some challenging yoga poses you can try some poses which are easier. In the deep release part of the yoga plan you should choose poses that make the muscles around the hips stretch. You can perform some Seated forward bends that emphasize the lower back and hamstrings. Remain in the pose for a while to understand and truly experience it.


The closing part of the yoga plan will involve you coming back to the pose you started with in the opening section. Try to observe the changes you feel in the pose now. Performing the yoga poses with persistence and sensitivity will help you experience the transformation that comes with the yoga poses.

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