Sun Salutations with Hip Openers
I have been working on hanumanasana in my practice and have been incorporating this hip opening sequence into my sun salutations. Give it a try and see how it feels, and maybe you will be inspired to create your own flows!
First, do several rounds of your favorite version of sun salutations to warm up your body.
Hippie Part I:
Continue with another round of sun salutes. When you get to the lunge:
Make sure the knee is directly above the ankle. Hug that leg in, and keep the back leg lifted and strong. Walk your hands to the inside of your bent leg, then release your torso towards the mat, and rest on your forearms. Stay here for five to ten breaths. Walk your fingertips to either side of your bent leg and step back to down-dog with an exhale. Take a vinyasa (i.e., plank/chatturanga/cobra/downdog) and then repeat on the other side.
Hippie Part II:
Keep rockin' those sun salutations. When you get to down-dog:
Inhale and lift one leg high in the sky. Keep pressing evenly into your hands. Take a couple breaths. Then, bend the knee and open your hip out to the side. This is fire hydrant pose. (I don't think there's Sanskrit for that one!) Breathe some more. Then, with a big inhale sweep that leg forward so it comes directly behind the same-side wrist and come into Eka Pada Rajakapotanasana (Pigeon). Stay here for at least ten breaths. With a big exhale, lift up and press all the way back to down-dog. Enjoy the difference in the length of your legs and repeat on the other side. Take a vinyasa, then step or jump your feet up to Uttanasana with an exhale, and inhale back to Tadasana.