Asanas – Poses – Hip Openers / Forward Bend Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Hip Openers or Forward Bending Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Uttanasana - standing forward bend pose  with arm lock - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Uttanasana – Standing Forward Bend with Arm Lock

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Forward Bending Asanas today, I recommend a Vinyasa class, which will flow between Heart Opening and Hip Opening poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any forward bend Asana. Some Forward Bending Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since as you progress, you will come into deeper forward bends in your practice, for example progressing from Uttanasana or Standing Forward Bend into Padangusthasana and Padahastasana. I have found these Asanas to be an important lesson in coming only to where comfortable and breathing to open, rather than pushing oneself to discomfort.

Today I recommend my favorite Balasana or Child Pose Sequence – starting in Child’s Pose with arms back and palms up, then Wide Child’s pose with palms down, and back to Child’s Pose with arms back and palms down.

Hip Opener / Forward Bend Asanas

Uttanasana – Standing Forward Bend

Parivrtta Uttanasana – Standing Forward Bend Twist

Balasana – Child’s Pose

Ananda Balasana – Happy Baby Pose

Padmasana – Lotus Pose

Matsyasana – Fish Pose (with lotus legs)

Gomukhasana – Cow Face Pose

Agnistambhasana – Fire Log Pose

Baddha Konasana – Cobbler / Butterfly / Bound Angle Pose

Supta Baddha Konasana – Reclined Bound Angle / Goddess Pose

Marjaryasana – Cat Pose

Eka Pada Raja Kapotasana – Mermaid Pose

Malasana – Garland Pose

Supta Kapotasana – Reclined Pigeon Pose

Utkata Konasana – Goddess Pose

Check out more Asanas on Yoga Journal

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Please comment to share your experience! What did you think? Which is your favorite of these Hip Opener Asanas? Always remember, be kind!

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