Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 2.

Session 1 begins the Hips and Pelvis Series by creating a stable, grounded foundation for deeper opening. These postures invite you to center your awareness in the pelvic bowl, soften your inner landscape, and make space for sensation.

Posture 1: Paschimottanasana (Seated Forward Fold)
Begin seated with both legs extended straight in front of you. Fold forward slowly over your legs, allowing the spine to round naturally and the head to drop. Paschimottanasana (Seated Forward Fold) gently opens the entire back body, with special focus on the hamstrings and the connection between the spine and pelvis. Soften your effort here—this is less about how far you fold, and more about how fully you can feel. Let the breath widen the back of the body and settle the nervous system.

Posture 2: Janu Sirsasana (Head-to-Knee Pose)
Bend one knee, placing the sole of the foot against the inner thigh of the extended leg. Fold over the straight leg, again letting the shape be guided by breath and sensation rather than any specific outcome. Janu Sirsasana (Head-to-Knee Pose) stretches the hamstring and hip of the straight leg and begins to softly spiral the pelvis and spine. Keep the sit bones grounded and the fold gentle.

Posture 3: Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
From Janu Sirsasana, gently rotate your torso toward the bent knee and begin to arc sideways over the straight leg. Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) expands through the side waist, ribs, and low back while continuing to open the hip and pelvic bowl. This pose encourages a deeper unwinding and soft lateral opening. Go slowly and use props if needed for support.

Posture 4: Baddha Konasana (Bound Angle Pose)
Bring the soles of the feet together and allow the knees to fall open into Baddha Konasana (Bound Angle Pose). Sit tall and gently fold forward to experience dynamic opening. This posture supports release through the inner thighs, groin, and deep fascia of the pelvic floor. Let gravity assist the opening, and stay connected to the breath as a softening tool.

After completing this sequence on one side, repeat Janu Sirsasana and Parivrtta Janu Sirsasana on the second side, then return once more to Baddha Konasana to close. This circular flow helps balance left and right, and draws awareness fully into the center of the body.

Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 3.

Session 2 invites you into stillness and softness in one of the most tender and emotionally rich regions of the body: the inner hips and lower belly. Using three progressively deepening variations of Mandukasana (Frog Pose), this session helps to unwind long-held patterns of tension from the adductors, pelvic floor, and low abdomen. The goal is to allow gravity to do the work, while you focus on staying present and supportive from the inside out.

This is a quiet practice. No pushing, no stretching to achieve. Just space, breath, and release.

Posture 1: Mandukasana – Lying Flat
Begin by lying flat on your belly with your knees wide and your heels together, feet turned outward, and arms extended forward on the floor. Allow your pelvis and belly to rest into the mat. This variation of Mandukasana (Frog Pose) begins to open the inner thighs and gently decompress the lower belly. Relax completely into the support of the ground and let the breath move freely into the pelvic bowl and lower ribs.

Posture 2: Mandukasana – Forearms Down
From the same leg position, press up onto your forearms, lifting the chest slightly while keeping the pelvis grounded. This adds a layer of engagement and lift through the spine, while continuing to open the inner thighs and deepen sensation across the groin and belly. Keep the neck soft and breath steady. Let your body tell you when to stay and when to shift.

Posture 3: Mandukasana – Palms Down, Arms Straight
In the final variation, press into your palms and straighten the elbows, lifting the chest and head. The hips stay heavy and close to the floor, encouraging a contrast of groundedness and upward expansion. This variation gently activates the spinal extensors while maintaining deep inner hip release. Be mindful not to overarch—think of lifting with softness rather than force.

Each variation builds upon the last, but you are always encouraged to stay at the level that feels right for your body that day. Whether you’re lying low or pressing upward, the aim is the same: to soften, to listen, and to release the tissue that holds so much of your physical and emotional history.

Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 4.

Session 3 introduces more dynamic movement, inviting fluid opening through the inner hips, groin, and deep pelvic bowl. With grounded strength and rhythmic transitions, this practice brings the hips into an active range of motion—gently encouraging both stability and stretch. Each posture is designed to support space and circulation in the pelvis while honoring the body’s current level of openness.

Posture 1: Adho Mukha Svanasana (Downward-Facing Dog)
Begin in Adho Mukha Svanasana (Downward-Facing Dog), allowing the backline of the legs and spine to gently lengthen. Keep the knees bent as needed and use this shape to come into breath and body awareness.

Posture 2: Parsvakonasana Variation (Side Angle Pose, Inner Leg Focus)
Step one foot forward and come into a low variation of Parsvakonasana (Side Angle Pose), placing both hands to the inside of the front leg. Walk the hands toward the center line to deepen the opening through the inner hip, groin, and pelvis. Let the front knee stay bent and aligned, and adjust the stance as needed to feel grounded. This posture offers a big, beautiful opening through the pelvic floor and inner thigh line.

Posture 3: Utkata Konasana Variation (Goddess Pose)
Step forward and turn out into Utkata Konasana (Goddess Pose) with knees bent at 90 degrees. Place your hands on your knees for support. If the body is open, walk the hands down to the ankles, maintaining the bend in the knees and openness through the pelvis. This posture brings strength and engagement into the legs while deepening the release across the inner thigh lines and sacrum.

Final Transition: Adho Mukha Svanasana (Downward-Facing Dog)
End the flow by returning once more to Downward-Facing Dog, letting the body integrate the work and breath return to neutral. Use this final dog as a moment to sense any shifts in openness, grounding, or energy.

Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 5.

Session 4 focuses on deep release through the outer hips, glutes, and the diagonal fascial lines of the pelvis. This is a meditative, inward practice using three variations of Kapotasana (Pigeon Pose) on each side. The emphasis is on gradually unwinding stored tension, not on how the posture looks. As you explore each variation, let the breath and sensation guide your depth. There’s no rush—only listening and softening.

This sequence is done fully on one side, then repeated on the other.

Posture 1: Kapotasana (Pigeon Pose, Upright Variation)
Begin in Kapotasana (Pigeon Pose) with the front leg bent and the back leg extended behind you. Place your palms on the floor beside your hips, elbows straight, and lift the chest slightly. This upright variation supports gentle opening through the hip flexors, glutes, and sacrum while encouraging awareness of posture and breath.

Posture 2: Kapotasana (Forearms Beside Foot Variation)
From the upright version, lower your body so that your forearms rest on either side of the sole of the front foot. This variation deepens the stretch in the outer hip and brings more weight into the posture. The body begins to settle downward, allowing gravity to increase the opening while keeping the connection to the breath and floor.

Posture 3: Kapotasana (Twisted Variation, Forearms Inside Bent Knee)
Finally, twist your torso toward the bent front knee and bring your forearms to the floor inside the knee, resting in a rotated fold. This variation activates a diagonal stretch across the sacrum, low back, and outer hip, gently challenging the fascial lines in a new direction. Keep the breath steady and allow the twist to come from softness, not force.

After completing all three postures on one side, switch legs and repeat the full sequence on the opposite side. The repetition helps balance the pelvis and bring symmetry to the deep hip tissue.

This session is quiet but powerful. Stay aware, stay patient, and allow whatever arises—physical or emotional—to move through you.

Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer before moving on to Session 6.

Session 5 targets the outer fascial lines of the hips and legs—especially the IT band, glutes, and lateral pelvis—while integrating a gentle twisting element. In this sequence, you’ll explore a unique variation of Urdhva Mukha Svanasana (Upward-Facing Dog) with one leg extended outward along the floor, activating deep release through the entire outer line of the body. The work is subtle but powerful, creating length, space, and circulation along pathways that often remain tight or compressed.

As with previous sessions, you’ll complete all three variations on one side before switching to the other.

Set-Up: Urdhva Mukha Svanasana (Upward-Facing Dog, Outer Line Variation)
Lie face-down, then press into your hands to lift into a gentle Upward-Facing Dog shape. At the same time, extend one leg—for example, the left leg—out to the side, resting the outer hip, IT band, knee, ankle, and outer foot on the floor. The pelvis remains mostly grounded as the chest opens. This position initiates fascial release through the outer hip and lateral body, while the spine remains long and softly lifted.

Variation 1: Forearms Down
Start by lowering to your forearms, keeping the chest lifted slightly and the outer leg grounded. This variation begins to open the side body and outer leg in a supported, less intense way. Allow the breath to travel into the hip and ribs, and soften your weight into the floor.

Variation 2: Twisting with Opposite Arm Across Chest
Next, slide the opposite arm (e.g., right arm if the left leg is extended) across the chest and down to the floor, twisting the torso slightly toward that arm. The extended leg stays as it is. This cross-body twist deepens the opening across the outer hip, side waist, and low back, offering diagonal stretch and somatic spaciousness.

Variation 3: Palms Down, Arms Straight
Finally, press your palms into the floor and straighten your elbows, lifting into a gentle backbend. Keep the outer leg fully grounded. This variation increases extension through the front of the body while keeping length and release through the outer hip line. Focus on lifting with softness—not force—and let the breath create a sense of internal space.

After all three variations, return to a neutral position and repeat the full sequence on the other side.

This is a quiet but potent practice that refines awareness along the edges of the body. Let your breath lead, move slowly, and allow the fascia to respond without effort or force.

Reminder: Practice this session 2–3 times per week for 1–2 weeks or longer, or revisit as needed to reconnect with the deepest structures of the hips and pelvis.

Session 6 guides you toward the threshold of deep inner release, working through the groin, sacrum, and pelvic floor with mindful folding and supported compression. These postures are preparatory and inspired by Yoga Nidrasana (Yogic Sleep Pose)—a deeply introspective shape often used for advanced release and surrender. But in this session, the emphasis is on softening, exploring range without force, and allowing your body to guide the depth of the experience.

You’ll work with one leg at a time, moving through three variations on one side before switching to the other.

Variation 1: Supine Figure-4 or Shin Cradle
Lie flat on your back with both knees bent, soles of the feet on the floor. Bring one leg—for example, the right leg—toward the chest. You have two options here:
• Place the right ankle over the left knee, and draw the left knee toward the chest, entering a gentle Figure-4 stretch.
• Or, if it feels better, keep the left foot grounded and cradle the right shin in your arms, gently rocking or pausing in stillness.

This variation begins to open the outer hip, glutes, and sacral line, inviting awareness into the depth of the pelvis.

Variation 2: Half Happy Baby – Knee Beside Ribcage
From the previous position, hold the outer edge of the right foot with your hand and bring the knee down toward the floor beside the ribcage, keeping the ankle stacked above the knee. This variation mimics Half Happy Baby Pose and deepens the opening through the groin, hip socket, and inner thigh. Let the opposite hip stay heavy and focus on breath-led spaciousness.

Variation 3: Yoga Nidrasana Prep – Leg Behind Shoulder
Finally, gently guide the right leg behind the right shoulder, keeping the knee securely bent and drawing toward the floor. Support your head and shoulders as needed, and avoid any pulling. This variation brings deep compression into the pelvic bowl while opening the low back, sacrum, and deep fascial structures of the hip. Go slowly, and rest if needed.

After completing all three variations, return to a neutral position and repeat the full sequence on the second side.

This final session is less about stretching and more about meeting the body in its most inward places. Approach each posture like a meditation—quiet, curious, and deeply kind.