These 12 moves will help you tone, stretch, and strengthen your hips and thighs while bringing your mind to a peaceful state. I have attached a video that will walk you through this routine, but I suggest reading the steps first so that you can determine whether a pose needs a special adjustment for you. Remember that yoga is not meant to be uncomfortable, so make sure each move is bringing your close to a state of calm rather than a state of pain.
1. Chair pose:
- Start by standing with your feet together. While inhaling, raise your hands over your head.
- Bend your knees slightly and dip into a squat while exhalation.
- Remain in this position for 30-60 seconds and come back to the standing position.
2. Dance of the legs:
- Lie on your back with closed eyes and raise your left leg straight up as much as you can. Without any straining, your right leg should be still on the floor.
- Tighten your abdomen as you exhale, fold your left leg at the knees and press it close to the chest.
- Now raise your head to meet the knees of your left leg while remaining in that position for 5-10 seconds.
- While putting your head back on the ground, inhale deeply, release the left leg, and repeat the same with right leg.
3. Deep squats:
- Stand with both your feet about 12 inches apart and bring the arms in front of you with palms facing the ground.
- Now squat down, while you bend down ensure your knees are forming a 90 degrees angle allowing you to dip down in the position.
- Get back immediately to standing position while exhaling and repeat again.
4. AnandaBalasana (Happy child pose):
- Lie on your back and bring your knees to your chest
- Lock your thumbs between your big toe on each foot and pull your legs closer to your chest.
5. Warrior pose I (Virabhadrasana I):
- Stand straight with your feet apart. Shift your left foot to the side such that there is a three to four feet distance between both the legs.
- Keeping your left foot straight; rotate it to your left side entirely where your right foot rotates slightly.
- Now spin your torso to your left side making sure your legs are in the same position.
- Bend the knee of your left leg; carry your torso forward to the left side where you raise both your hands above your head in a Namaste.
6. Warrior pose II (Virabhadrasana II):
- Follow the same steps as warrior pose I. The only variation here is that instead of lifting your hands above your head to form a Namaste, raise it on both sides parallel to the ground.
7. Bridge Pose (SetuBandhasana):
- Lie down with your back on the ground with stretched legs and bend your legs at the knees with your feet grounded.
- Place your hands by your side with palms facing the ground.
- Now lift up your hips off the ground towards the ceiling, letting your hands and feet to be on the ground.
- Hold this position by lifting your hands over your head.
8. Three-legged Dog Pose:
- Start with the downward dog pose.
- Lift your right leg high up in the air supporting yourself on two hands and your left leg.
- Hold for five breaths, put your leg down and repeat with the other leg too.
9. BaddhaKonasana (Cobbler’s pose):
- Sit on the floor with your knees bent so that both the soles of your feet are facing each other.
- Keep your spine elongated ensuring that your posture is straight.
- Press the soles of your feet together and hold this pose for a minute.
10. Locust Pose:
- Lie down with your belly on the ground and place hands by your side with palms facing the ceiling.
- As you inhale, lift up your legs and your upper torso and support yourself on the abdomen.
11. Reverse Warrior or Crescent Moon Pose:
- Start off by standing in Warrior II position.
- Now gently arch your torso backwards and place your left hand over the back of your left leg.
- Raise the right hand over your head and hold for five breaths while repeating with the other side.
12. Standing Hand to Toe:
- Stand with your spine straight, feet together and hands on your waist.
- Lift your right leg straight up with your left leg’s support.
- Hold for a few breaths and repeat with the other leg.