Props: Strap, blanket

Tags: ChuggaChugga, hip therapeutic, Fire hydrant, figure 4, nadi shodhana, shorter, 45 minutes, Dec2025, mostly on back.

Today, the students joining me were 2s and 3s, and one 5, and there were requests for hip opening, chugga-chugga, protecting a pec injury, and help quiet down some sciatic discomfort.

We started on our back with a centering on what we are bringing to the mat with us today. Then we moved through a sequence of hip openers and mobility, with and without using a yoga strap/tie, and also included figure four and a side-lying dancer pose to open the quad space. When we got to table position, we explored fire-hydrant circles for dynamic and static hip strengthening. And concluded the sequence targeting pirifomis with pigeon with a twist, then two-variations of a seated twist. Practice ends either in shavasana or seated meditation, and we practice Nadi-shodhana before 60 seconds of silent meditation. Enjoy!