All Round Yoga Sequence focusing on Hip Flexors and Hamstrings

Start with sun salutations to warm up

Trikonasana - 5 breaths on each side

 

Also known as triangle pose, trikonasana is very good for opening up the hips.

Parsvakonasana - 5 breaths on each side

Also good for the hip flexor muscles.

The two postures below are very good for strengthening the quadracep muscles.

Warrior 1 or Virabadrasana 

Warrior 2 or Virabadrasana 2

Tree pose

This is good for the hips, the core and for balance.

Utkatasana

 

Also called fierce pose, this strengthens the legs.

Malasana

Opens up the inner thighs.

Agnistambhasana

This posture is also known as fire log pose and helps to open up the hips, the gluteus muscles and also the piriformis muscle. Sit on the floor with the fronts of the legs parallel to the yoga mat, ankle over knee of the opposite foot and feet flexed. Remember the top knee can be raised and also you can straighten out the bottom leg if the knee hurts.

Crow pose - this brings strength into your arms and core muscles

Crane pose - this is similar to crow but uses the triceps more as you try to bring the knees into the shoulders

Jump back into chaturanga again to strengthen the arms. Even if you can only jump back a little bit :)

Side crow - this strengthens your core muscles as well as your arms. You work the internal obliques as well as the transverse abdominus for both sides of the body.

Navasana

For the core specifically.

The two postures below are good for opening up the hamstrings.

Janushirasana

is also known as head to knee pose. Remember that in order to protect the back, as you breath in straighten the back and as you breath out come forward. Take a strap around the foot or bend the knee to help the back to come to upright if you need to. Repeat this posture on both sides.

Sit up on a block if you need to.

Paschimottanasana

is also known as seated forward bend and is similar to janushirasana but with both feet together. Again the back should straighten on the inhalation and a strap or bent knees can be used as well as a block underneath.

Shalabhasana

Strengthens the lower back

Bridge Pose - repeat 3 times 

Opens up the whole spine. As you breath in push your sternum towards your chin.

 Shavasana - to relax