Baddha Konasana (bound angle)
Sit with your legs stretched out in front of you. Lift the hips a little off the floor and place a cushion under the hips. Inhale; bend the head towards the chest. Exhale; drop the right knee to the right and the left knee to the left and allow the ankles to touch each other. Place the palms on the floor behind the hips and extend the spine by pressing on the palms. Hold this pose, breathing deeply for 10 breaths. Inhale; lift the palms and reach forward to hold the toes or the feet with both your hands. Exhale; bend the elbows on the thighs and press them down towards the floor, feeling a stretch on the hips and the thighs. If the knees are not touching the floor, do not force them, as this is due to tight hips. Place a block or bolster under the knees to support them, putting pressure on them. Hold this pose for a few breaths; release the pose.
Benefits: This is a classic pose in the asana practice as it benefits the entire body. Apart from being an excellent hip opener, it stimulates the abdominal organs, the ovaries, kidneys. It stimulates the heart and improves circulation.
Anjaneyasana (low lunge)
Stand with legs together. Ground the feet firmly on the floor, contract the thigh muscles and lift the knee caps, roll the frontal thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel. Inhale; raise the arms up, and as you exhale, bend the knees and hinge forward from the hips, placing the palms beside the feet. Inhale; step the left leg back, knee on the floor (if you are uncomfortable on the knee, place a cushion under it), making sure the toes touch the floor. You should feel a comfortable stretch in the left thigh, towards the front and the groin. Step the right foot forward between your hands and align the right knee over the heel. Exhale; raise the torso and place the palms on the waist to support the lower back (or push arms back for an advanced version). Maintain the extension of the spine and tuck the tail bone down towards the floor, and pubic bone in towards the navel. Contract the shoulder blades in towards each other and lift the chest up. Hold the pose breathing deeply for 60 seconds and release by placing the palms back on the floor; repeat the same on the left.
Benefits: This pose releases tension from the thighs, hips and groin.
Single-leg Ardha Utkatasana (half chair squat)
Stand with feet hip-distance apart, grounding the feet. Tuck the tail bone down towards the earth and the pelvis in towards the body, creating an extension through the spine, keeping the natural curvature of the spine. Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath. Inhale; bend the knees and allow the hips to sink down, as if you are sitting on a chair. Exhale; bend the elbows and place them on the hips. Inhale; lift the right foot off the floor and transfer the entire body weight on to the left foot. Exhale; bend the right knee and place the right foot on the left thigh, keeping the right foot flexed with heel activated. Now join both the palms in namastey position. Hold this pose for 5 to 10 breaths and then slowly inhale, straightening the left knee and bringing the right foot down to release the pose; repeat on the other side.
Benefits: The regular practice of this pose brings balance and a deep stretch to the hip joint.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject
