Hip Opening Āsanas

From Tabletop or Downward Dog, bring your right knee forward so it lands between your hands, letting the right foot drift toward the left side. Extend your left leg straight back and gently lower your hips toward the mat.
Ground your palms or fingertips, inhale, and lift through the crown of your head to create length in the spine. As you exhale, allow your hips to settle toward the floor. Draw your shoulders down and back, opening the chest as you lean slightly forward.
Ease into the pose only as far as you can while still keeping your breath slow and steady. Hold the position for 3–6 full breaths.
To come out, press into your hands for support and slide the right knee back into Tabletop, or step the right foot back to return to Downward Dog.
Repeat the sequence on the opposite side.

From Tabletop, tuck your toes under and walk your hands back toward your feet. Keep your knees bent as you lower your hips toward your heels, coming into a squat.
Adjust your stance by stepping the feet slightly wider so your torso is no longer resting on your thighs. Your feet can stay flat or you can keep the toes tucked—whichever feels steadier.
Bring your palms together at your chest. Press your elbows into the insides of your knees to gently widen them, deepening the hip stretch. Fix your gaze on a point on the floor to help with balance.
Let your hips sink toward the ground while you lengthen upward through the crown of your head. Draw your shoulders down and back, lifting your chest toward your thumbs.
If it feels comfortable, close your eyes and direct your inner gaze toward the space between your eyebrows, often referred to as the third eye.
Stay here, breathing slowly and evenly for 4–8 breaths.
To come out: A) Place your hands on the floor, straighten your legs, and lift your hips into a forward fold. B) Inhale and press firmly into your feet, gradually straightening the legs to rise to standing. C) Alternatively, bring your hands down, walk them forward, and lower your knees to return to Tabletop.

Start on your back and draw both knees in toward your chest as you inhale. Thread your arms inside the knees and take hold of the outer edges of your feet, grabbing the pinky‑toe sides with each hand.
Gently tuck your chin toward your chest while keeping the back of your head on the mat. Press your tailbone and sacrum down as you lift your heels upward, using your arms to draw the legs back.
Anchor your shoulders and the back of your neck into the floor, encouraging your spine to settle as flat as possible. If you’d like more sensation in the hips, allow your knees to widen slightly.
Stay here, breathing slowly and evenly for 4–8 deep breaths.
To come out, exhale and let your feet and arms release back down to the floor.

Lie on your back and bend your knees. Bring the soles of your feet together and let your knees fall open to the sides. Keep your heels drawn in toward your hips as your feet rest on the mat.
On an inhale, slide your arms along the floor and reach them overhead. Bring your palms together and gently cross your thumbs.
Stay in the pose, breathing steadily for 4–8 slow, full breaths.
To come out, exhale and softly lower your arms and allow your legs to return to a neutral position.

Sway with San