Are your hips telling you tales of tight, achy woe after sitting the entire day? Get ready for our weekly instructor themed challenge with Hazel to keep your hips open and agile while counting down towards the end of Circuit Breaker!🧘
How To Participate?
Date: 4 May – 10 May
In this 7-day challenge, complete the tasks set by Hazel each day and share your photo or video on your social media (FB, FB story, IG post of IG story) and tag us @jalyogasg! Remember to set your account or post “public” and #stayhomewithjal so Hazel can check out your progress.
â–¶Day 1: Pigeon Pose (hold for 3 min for each leg)
â–¶Day 2: Lower Lunge Pose (hold for 3 min for each leg)
â–¶Day 3: Lizard Pose (hold for 3 min for each leg)
â–¶Day 4: Lizard Pose – Keep Knee Open To Side & Twist (hold for 3 min for each leg)
â–¶Day 5: Twisted Lizard Pose (hold for 3 min for each leg)
â–¶Day 6: Lizard Pose – Bind hands Behind Back (hold for 3 min for each leg)
â–¶Day 7: Lizard Pose Variation (hold for 1 min for each leg)
Day 1 Hip-opening Challenge: Pigeon Pose
From Downward Facing Dog, bring one leg forward to place behind hands. Knee and shin bone try to be parallel with your hips. Back knee and leg are released on the floor. Keep your hips square and parallel. Lower your torso down and rest your body on your front leg. Extend your hands forward and try to rest your forehead on the floor. Hold it for 3 minutes.
â–¶Modifications
〈Tipping to one side?〉
Put a cushion, blankets or yoga block below the hip of the front leg to keep hips parallel.
〈Front knee pain?〉
Keep front thigh parallel to the side of your mat, the foot place just in front of the left hip.
〈Back knee pain? 〉
Press top of foot down towards the mat, extend toes to the back to reduce pressure on knee joints.
â–¶Props
A yoga block, towel or blanket.
Day 2 Hip-opening Challenge: Lower Lunge Pose
From Downward Facing Dog, lift one leg up and step between your hands, lower the back knee of the other leg on the floor. Sink deep into your hips and feel the stretch on hips & thigh. Place your hands on sacrum to avoid hollowing your back. Engage your core. Hold it for 3 minutes.
â–¶Modifications
〈Hands can’t bring to support back?〉
Put 2 Yoga blocks beside your thighs, place palms on the block for support. Maintain both hips at even heights.
〈Back knee pain?〉
Place a folded towel or blanket underneath your back knee to reduce pressure on the knee.
〈Front knee discomfort?〉
Make sure knee is pointing in the same direction as the toes, knee is the position right above ankles.
â–¶Props
A towel or blanket, 2 yoga blocks.
Day 3 Hip-opening Challenge: Lizard Pose
From Downward Facing Dog, step your right foot forward to the outside of the right hand, place both forearms on the mat in front of the chest (both forearms be inside the front foot). Lower your left knee down, slide to the back onto the mat and release the top of the foot down toward the back. Keep your core engaged. Hold it for 3 minutes.
â–¶Modifications
〈Forearms can’t reach the floor?〉
Use yoga blocks to support your forearms or place the palms or fingers on the mat.
〈Back knee discomfort?〉
Use a folded towel, blanket or bolster pad on the knee to reduce the pressure on it.
〈Front knee discomfort?〉
Turn your right toes out to the right side and keep the kneecap in the same direction as the second toe. If knee splay out, press the ball of the big toe grounded and hug your inner right thigh in toward your right upper arm to keep your knee and toes aligned.
â–¶Props
2 yoga blocks, towel, blanket or bolster.
Day 4 Hip-opening Challenge: Lizard Pose – Knee Open To Side & Twist
From Downward Facing Dog, step right foot forward to the outside of right hand, point toes to the right side, keep the hip open. Lower the left knee, slide to the back onto the mat and release the top of foot down toward the back. Place left forearm on the mat in front of left shoulder, right hand on the right knee and put the knee away from the body and turn your upper body to the right side. Keep the core engaged. Hold it for 3 minutes.
â–¶Modifications
〈Forearms can’t reach floor?〉
Use a yoga block to support your forearms or place the palms or fingers on the mat.
〈Back knee pain or discomfort? 〉
Use a folded towel, blanket or bolster pad on the knee, reduce the pressure on it.
Day 5 Hip-opening Challenge: Twisted Lizard Pose
From Downward Facing Dog, step right foot forward to the outside of right hand, point toes to the right side. Keep the hip open. Rest back knee onto the mat and draw your left foot toward your left glute (bending your back leg in half). Place left forearm on the mat in front of left shoulder, reach right hand back and grab the left foot. Twist your chest open and align your shoulders. Hold for 3 minutes.
â–¶Modifications
〈Forearms can’t reach the floor?〉
Use a yoga block to support or place your palm on the mat.
〈Back knee discomfort?〉
Pad a folded towel or blanket to support.
〈Front hand can’t reach the back leg?〉
Use a yoga strap or towel to support.
â–¶Props
A yoga block, towel or blanket.
Day 6 Hip-opening Challenge: Lizard Pose – Bind Hand Behind Back
From Downward Facing Dog, step right foot forward to the outside of right hand, tuck back toes under and extend out through your inner heel (back leg) as you lift your knee away from the floor. Keep the back leg straight and core engaged. Bring your right arm under your right thigh and your hand move toward your back, bind the hands together behind the back of your body. Hold it for 3 minutes.
â–¶Modifications
〈If back leg is tired?〉
Lower down the back knee with towel support.
〈Can’t bind the hands?〉
Use yoga strap or towel.
â–¶Props
Yoga block, towel or yoga strap.
Day 7 Hip-opening Challenge: Lizard Pose Variation
From Downward Facing Dog, step right foot forward to the outside of right leg. Rest back knee onto mat and draw the left foot toward the left glute (bending back leg in half). Bring your right arm under right thigh and hand move toward back and grab the left foot. Draw your right foot toward buttock for an intense quad stretch. Extend left arm straight toward the front on the floor. Elongate your spine, engage the core, look forward. Hold it for 1 minute.
â–¶Modifications
〈Front knee discomfort?〉
Turn your right toes out to the right side and keep the kneecap in the same direction as the second toe.
〈Back knee pain or discomfort?〉
Use a folded towel or blanket pad on the knee, reduce pressure on it.
〈Right hand can’t reach the back leg?〉
Use a yoga strap or towel to support. Or just extend the hand to the back and grab your foot instead of putting the arm underneath the thigh.
〈Left hand can’t extend toward the front?〉
Rest your forearm on the block or mat or place your palms on the mat.
â–¶Props
Yoga blocks, towel or blanket, yoga strap.
1. Have any questions regarding the Hip-Opening Challenge?Â
2. Want more modifications for poses?
3. Want more challenges like this?
Let us know in the comment section down below!
Here’s a guide to help you navigate your days at home:
https://www.jalyoga.com.sg/keeping-calm-breathing-pranayama/
https://www.jalyoga.com.sg/relive-stress-anxiety-yin-yoga/
https://www.jalyoga.com.sg/work-core-6-pose/
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