Legs & Hips | 30 minutes | Level 2

A 30-minute asana sequence to do after a day sitting at a desk. This was very impromptu – I was so stiff after work one day, and it was such a gorgeous sunny evening, that I felt the urge to roll my mat out and just see what asanas flowed.

The slow flow gets movement back into the legs, hips and spine and the deep holds relieve stiffness and allow tension to be released (breathe into any tension and allow it to release rather than resisting). It stretches the hamstrings and quadriceps muscles, flexes and extends the hips with forward folds such as Paschimottanasana, and opens the hips with Badha Konasana and standing wide-legged asanas (e.g. Trikonasana and Virabhadrasana II). Adho Mukka Svanasana reinvigorates both upper and lower body, and some twists and backbends as supplementary postures mobilise and release the spinal muscles.

It is real time so you can practise along with me. Breathe fully and be present in each asana. No explanations are given as this is an intermediate sequence. No modifications are shown so not force yourself if you do not have the mobility to do the versions shown here; go as far as you are able to comfortably, and to where you can still breathe evenly.

At the end, it is essential to lie in Savasana for 7-10 minutes to allow the muscles, heart and nervous system to rest and recuperate, and let the effects of the practice infuse your being.

Do not do this without guidance if you are pregnant, have a heart condition or are sick or nauseous. Do not do this if you are new to exercise or not used to these postures