This is a sequence I taught for hot yoga. Since the original Bikram sequence it copyrighted, I made some modifications to get similar results and challenge for the student. Although the sequence is intended for a hot room, you can perform it on a normal temperature, like many other yoga practices.
One of many sequences to open the hips. In order of appearance:
Virasana:5 min.
TriangMukhaikhapadha Paschimottanasana (per side):3-5 min.
Suptavirasana:5 min.
Parigrasana Var (per side):5 min.
Suptakonasana:5 min.
Rayakapotasana2 prep:2-5 min.
Hanumanasana (careful, draw hills into each other to protect hamstrings:2-5 min.
Salabasana var:Just repeat 3 times, keeping inter thighs active, tailbone roots towards hills
Balasana:2 min.
Spinal twist (per side):2 min.
Navasana var:3-5 times. Keep legs align with hip, inhale lift hip and tailbone up, exhale keeping legs up, draw the belly in and up and lower abs down, hold 2 secs, then inhale release, repeat cycle again.
Pentacle or star:lay on your back and rest for at least 5 min
There is a simple vinyasa, that is found on “Surya Namaskara II”, from Tadasana to Uttkatasana. I Found just doing this 2 simple movements. Bringing attention to the heaviness of the inner thighs down as we inhale and exhaling drowning the belly in an up (udyana bandha), and pelvis forward, the power we get is quite strong to take in into hand stand or other standing posture.
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