Hips

Common opening exercises for all the hips movement for Yoga Skill Classes 1-7 and all other hip movement requiring postures by Kru Knot:

  1. Mobility All Directions (standing)
  2. Deeper Range of Motion (on the floor)
  3. Hips Half Way Down – Duck Walks
  4. External Rotation / Forward bend (gentle pose)
  5. External Rotation / Backbend (on forearms)
  6. External Rotation / Spine straight
  7. External Rotation / Facing forward and side (hips leveled)
  8. Internal Rotation, Abduction / Outer glute stretch (standing forward fold)
  9. Internal Rotation, Abduction / Kneel, Sit, Twist 
  10. Internal Rotation, Abduction / Laying Down Against the Wall
  11. Internal Rotation, Abduction/Assistance
  12. Shoulders – Internal & External Rotation

Mobility Theme 1 – Double sided

Cow Face

Opening exercises specific to the posture by Kru Knot:

  1. Don’t touch the floor execution

Drills by Kim Tang specific to the posture:

Four Angle

Opening exercises specific to the posture by Kru Knot:

  1. Top Leg Warm Up (circumduction)

Drills by Kim Tang specific to the posture:

Opening exercises specific to the posture by Kru Knot:

  1. Sitting Down Abduction Set Up

Drills by Kim Tang specific to the posture:

  • Drill 1 – finding the push / grip, leverage & twist (sit diagonal, extend one leg straight across the center line of the body, foot flexed, thigh contracted, the other leg bent, knee on the floor, foot flexed, heel touching the inside of the hip, grab the opposite foot with the index grip, push from the hip through the heel, push the knee and heel down against the floor, stretch up and twist 20 times)
  • Drill 2 – adding the pull /  grip, leverage & twist (sit diagonal, extend one leg straight across the center line of the body, foot flexed, thigh contracted, the other leg bent up and over, grab both feet with opposite hands with the index grip, push from the hip through the heel, push the knee and heel down against the floor, pull on the other foot and bring the foot as close to the opposite ear, stretch up and twist 10 times)

Mobility Theme 2 –  Separate Leg Forward Bends

Splits (side)

Opening exercises specific to the posture by Kru Knot:

  1. Happy Baby Traction & Stretch
  2. SLS – Hip out, Slide, In
  3. SLS – Twist
  4. Wall Assistance 

Drills by Kim Tang specific to the posture:

Frog

Opening exercises specific to the posture by Kru Knot:

  1. On the Back (happy baby stretch)
  2. Facing Down (one side at a time)

Drills by Kim Tang specific to the posture:

  • Drill 1 – from standing / push the shoulder behind the knee (stretch the upper body down from the lower spine to the floor, bend the legs and with a C – grip, one leg at a time, grab the calf as close to the knee as possible,  push the calf forward and bring the shoulder behind the knee 10 times, on the last one, lock both knees)

Guillotine

Opening exercises specific to the posture by Kru Knot:

  1. Hips To the Wall
  2. Back To the Wall
  3. Assistance
  4. With a Strap

Drills by Kim Tang specific to the posture: 

  • Drill 1 – push through with a C- grip and lock / both shoulders at a time (stretch the upper body down from the lower spine to the floor, bend the legs and with a C – grip, both legs at a time, grab the calves as close to the knee as possible,  push the calves forward and bring the shoulders behind the knees 10 times, on the last one, lock both knees)
  • Drill 2 – use the shoulders / push the knees back against the shoulders/ get a grip (stretch the upper body down from the lower spine to the floor, bend both legs at a time and with a C – grip, both legs at a time, grab the calves as close to the knee as possible,  push the calves forward and bring the shoulders behind the knees, push the knee against the shoulder, arm up, one at a time, repeat the other side, keep the legs bending, get a grip, lock both knees, widen the feet, chin in, belly in)

Mobility Theme 3 – Shoulder Behind The Leg (top leg externally rotated and extended)

Side Angle

Opening exercises specific to the posture by Kru Knot:

  1. One Hip Above the Other / On the Back (both legs externally rotated)
  2. Fore Arms on the Floor / Arms & Chest on the Floor / Bind 
  3. Spine Traction and Rotation / Foot Grip
  4. Strength of the Side of the Body
  5. Forearm Push Up / Stretch (shoulder, hip, heel in one line)

Drills by Kim Tang specific to the posture:

  • Drill 1 – kneeling / twist, lock stretch point (hip, knee, foot in one line, the other foot to the side toes facing out, hand behind the foot, shoulder under and behind the knee, press the hand down, straight arm, grab the foot from the top with the opposite hand, twist, lock, stretch, point, open the chest, push the hips forward 5 times)

Compass

Opening exercises specific to the posture by Kru Knot:

  1. Bottom Knee bending Against the Floor / Leg Behind Knee Alignment (with and without block)
  2. DD Entry Assistance (with and without the block)
  3. DD Entry Execution

Drills by Kim Tang specific to the posture:

  • Drill 1  – kneeling / twist, lock stretch point, release (hip, knee, foot in one line, the other foot to the side toes facing out, hand behind the foot, shoulder under and behind the knee, press the hand down, straight arm, grab the foot from the top with the opposite hand, twist, lock, stretch, point, open the chest, push the hips forward, release the foot, look up, grab the foot, unwind, 5 times, 2 sets)

Bird of Paradise

Opening exercises specific to the posture by Kru Knot:

  1. Leg Behind the Shoulder / Bind (against the wall)
  2. Strength of the Side of the Body (against the wall)
  3. Bind Only (forward fold)
  4. Standing Up With Knee Bending

Drills by Kim Tang specific to the posture:

  • Drill 1 – lock stretch point / hold (from standing, feet hips width, bend the legs, lift one leg up, shoulder under the knee, bind the opposite wrist  behind the body, pull, lock, stretch, point, hold, 5 times both sides)

Flag

Opening exercises specific to the posture by Kru Knot:

  1. Bird of Paradise Against the Wall Entry

Drills by Kim Tang specific to the posture:

Mobility Theme 4 – Leg Behind The Head (top leg externally rotated and bent)

Common opening exercises for all one leg behind the head postures:

  1. Double Pigeon Warm Up
  2. Active Hips / Up & Down (5 times, stretch up , no hands, knee off the floor, stretch forward)
  3. Thigh Behind the Body 1 (DD, leg up, open the hip, knee to the shoulder 5 times, foot on the outside of the hand, bounce, stretch forward, bounce, walk hands away from the leg, push against the knee, keep hips leveled)
  4. Thigh Behind the Body 2 (DD, leg up, open the hip, knee to the shoulder, foot on the outside of the hand, bounce, forearms on the floor, push up)
  5. Active Hips / Knee More than 90 deg Set Up (with blocks & without)
  6. Half Frog Stretch (hips and knees in one line, knee 90 deg slide to the side, forearms on the floor, facing the floor)
  7. Knee Behind the Shoulder (laying down on the back, half happy baby, close the gap in between the torso and the thigh, stretch the leg, knee behind the shoulder, arms open in front of the knee parallel to the ceiling)

Leg behind the head

Opening exercises specific to the posture by Kru Knot:

  1. Rock the Baby / Hip Circles / Thigh Behind the Body (inner thigh goes out – inward rotation of the hip  & inner thigh goes in – outward rotation in the hip / hip circumduction – all ranges of the motion – frontal & lateral rolling) / combination of both & stretch up
  2. Half Happy Baby (laying down on the back, close the gap between the thigh and torso)
  3. Head Under the Knee (DD, step forward, head under the knee, facing down)
  4. Execution Break Down (foot and knee in the elbows – rotation out/ in/ leg behind the head/ out/ stretch up)

Drills by Kim Tang specific to the posture:

Goodbye

Opening exercises specific to the posture by Kru Knot:

  1. Leg In Front of the Body Variation (foot & knee in the elbows / opposite four angle set up  – from the floor into standing, keeping the standing knee bending)
  2. Leg Behind the Body, Hand On the Wall Variation (leg behind the head, fold forward, make the leg stay, push the hand against the wall, standing up from the floor)

Drills by Kim Tang specific to the posture:

  • Drill 1 – leg behind the head (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, stretch the elbow forward, 5 times two sets, place the knee behind the shoulder and foot behind the head)
  • Drill 2 – laying down / push knee down to push shoulder up / lock stretch flex (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place the knee behind the shoulder and foot behind the head, lock, stretch, flex the opposite foot, bring the heel down to the floor, lean the upper body against the top leg, 1 min hold)
  • Drill 3 – picture Good Bye

Shivasana

Opening exercises specific to the posture by Kru Knot:

  1. Side Plank (wrist, shoulder, side of the body warm up)
  2. Wrist Warm Up (all four, fingers facing out move up & down, circles)
  3. Arms & Core Strength (external hip rotation, hook the knee above the shoulder, push the calf down, top toe to the opposite calf muscle, push against the blocks, lift up)
  4. Knee Above the Shoulder Grip (DD, step forward, shoulder under the knee, hip externally rotated, push the hand against the block or floor, hook the knee above, grab the foot with opposite hand, pivot, hold)

Drills by Kim Tang specific to the posture:

  • Drill 1 – leg behind the head  (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other)
  • Drill 2 – kneeling / 90 deg. arm to centerline of body (sitting facing forward, leg externally rotated, place the leg behind the head and hand against the floor, arm perpendicular to the centerline of the body, let go of the foot, profile of the face, deepen the split line, 5 times)25

Om (lift)

Opening exercises specific to the posture by Kru Knot:

  1. Leg Around the Arm One Leg Peacock Warm Up (top leg around the arm, hip externally rotated, press the hands against the floor and push up, extend the leg back or keep the knee on the floor
  2. Leg Behind the Head & Leg Around the Arm One Leg Peacock Combination (top leg behind the head, hip externally rotated, press the hands against the floor and push up, bottom leg around the arm, hook the foot)

Drills by Kim Tang specific to the posture:

  • Drill 1 – leg behind the head (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other) 
  • Drill 2 – push / lift / hold with leg extended (leg behind the head, hands shoulders width, push, lift, the bottom leg extended, hold 10 s)
  • Drill 3 – push / pull the hips high (leg behind the head, hands shoulders width, push, lift, the bottom leg extended, pull the hips high, 5 times)
  • Drill 4 – wave of the leg with blocks (blocks shoulders width, hands on the blocks, fingers facing forward, one leg foot on the floor, heel on the outside of the block, knee out, leg externally rotated, push from the shoulders, through the elbows and hands against the blocks, the other leg in between the blocks off the floor, pull the hips up and back, pull the leg through the arms, bend the leg, don’t touch the floor, wave the leg around the arm, hook the foot behind the other elbow, retrace, 5 times)

Twisted Staff (lift)

Opening exercises specific to the posture by Kru Knot:

  1. Bottom Arm & Bottom Leg Both Perpendicular to the Center Line Of the Body Twist (DD, bottom leg in straight perpendicular to the spine, bottom arm in straight perpendicular to the spine, both in opposite direction, twist)
  2. Jump & Twist (DD, jump forward to the outside of the hand, hips down and twist, keep the legs with the upper arm)
  3. Side Crow Legs Straight (turn diagonal, bend knees, hands in namascar, turn, twist, elbow against the knee, knees in one line, lean forward, push hands against the floor, lift)
  4. Diagonal Set Up Execution (face diagonal, front leg behind the head, twist the lower body to the opposite direction, hands on the floor, torso facing forward, lean on the elbow, extend the bottom leg)

Drills by Kim Tang specific to the posture:

Mobility Theme 5 – Both Legs Behind The Head (both legs externally rotated)

Common opening exercises for all both legs behind the head postures:

  1. Knees 90 deg Frog Pose Stretch (facing the floor, spine straight, knees out to the sides, hips and knees in one line, feet flexed)
  2. Knees 90 deg On the Back Stretch Assistance (on the back, spine straight, knees out to the sides, hips and knees in one line, feet flexed, hook the knees with the feet, grab gently and rotate one thigh at a time, then rotate and push both, alternate, bend both knees, sit on the shines, traction of the spine)

Yogi in Sleep

Opening exercises specific to the posture by Kru Knot:

  1. Close the Gap between the Knee and Shoulder (on the back, from happy baby, block behind the head, rotate the thighs out, close the gap, cross the ankles, alternate the sides)
  2. Neck & Side Body Twisting Release
  3. Chest Opener  & Neck Lengthening (laying on the block & sliding chin forward and back, pressing the head against the hands)

Drills by Kim Tang specific to the posture:

  • Drill 1 – push knees down to push shoulders up /hook the ankles / push the hips down (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands,  lean the upper body against the legs, push the shoulders against the knees, stretch the lower spine, 30s – 1 min hold two sets)
  • Drill 2 – uncross & recross the ankles / push the hips down (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands, push the shoulders against the knees, uncross and recross the ankles, 5 times two sets)
  • Drill 3 – uncross the legs / lock stretch point (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands, lower spine into the floor, push the shoulders against the knees, uncross, lock, point, stretch, 1 min 2 sets)

Tortoise

Opening exercises specific to the posture by Kru Knot:

  1. Tortoise / Upward Tortoise / Lifting Tortoise Assistance (feet on the block, legs in diamond, one arm under the legs at a time, head down, cross the ankles)
  2. Tortoise Set Up (assistance or against the wall)
  3. Neck & Side Body Twisting Release
  4. Chest Opener  & Neck Lengthening (laying on the block & sliding chin forward and back, pressing the head against the hands)

Drills by Kim Tang specific to the posture:

Mobility Theme 6 –  Lotus & Root (both legs externally rotated)

Common opening exercises for all lotus postures (in the lotus opening exercises always alternate both sides):

  1. Squatting /  Gentle pose Sit Ups / Active Hips
  2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
  3. Drill 2 – top leg  lateral plan – in & out (from gentle pose, one leg up parallel to the chest, foot print facing out, spine straight and stationary – 2 x 30)
  4. Beginners Lotus Entry & Stretch one leg lotus, lean on the side, grab the foot, bring it in)
  5. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Short Person

Opening exercises specific to the posture by Kru Knot:

  1. One Leg Lotos Stretch & Find Balance
  2. From Standing (with assistance or against the wall)

Drills by Kim Tang specific to the posture:

Bound Lotus

Opening exercises specific to the posture by Kru Knot:

  1. Shoulder Warm Up (if reverse namaskar is not available, grab the elbows and push them against the back)
  2. Beginner Execution (lotus, bend forward, grab the top foot first, turn away from the top foot, tighten the lotus,  grab the other foot)

Drills by Kim Tang specific to the posture:

  • Drill 1 –  tighten the lotus / with towel and without (place the towel on your lap, wrap the towel underneath the feet and around the waist, left arm toward the left foot, right arm toward the right foot, grab the towel, pull on the towel, tighten the lotus until you can grab, lean forward, point the toes, push the knees down, straighten the spine up, 1 min, 5 times)

Fetal Lotus

Opening exercises specific to the posture by Kru Knot:

  1. No Arms Through Version (lean back, hug the lotus, round and balance)
  2. Regular execution (lotus, lean back, slide the first arm with the hand palm facing up through the space in between the top foot and the bottom ankle, from the outside in, elbow crook facing up, if no sweat, beginners can use the water to experience the push of the arms through)

Drills by Kim Tang specific to the posture:

Fish

Opening exercises specific to the posture by Kru Knot:

  1. Execution With Block Support (if lotus is not available, then use half lotus)

Drills by Kim Tang specific to the posture:

  • Drill 1 – push up wheel drill from the floor (push up, heels up – deepen, walk feet in, heels down / 3 times push through hands & heels / come down – starting without blocks, adding blocks, going deeper, repeat each time)
  • Drill 2 – push up / grab (start in lotus, go back, keep the knees on the floor, hands under the shoulders, push the chest up and head close to the hips on the floor, release, 5 times, grab the feet) 

Mountain

Opening exercises specific to the posture by Kru Knot:

  1. Mountain Laying down On the Floor (press the knees down against the floor and stretch the spine forward to eliminate the arch in the lower spine)
  2. Blocks, Wall, Assistance & Find the Balance (contract the glutes, squeeze the inner thighs, keep the pelvis neutral, stretch up)

Drills by Kim Tang specific to the posture:

  • Drill 1 – against the wall (arms above the head, HM grip, hips forward, knees in, flex your feet, push against the hips, stretch up, ribs in, belly in, balance)

Root

Opening exercises specific to the posture by Kru Knot:

  1. Ankle Warm Up
  2. Beginner Version With Blocks (sit on the blocks, hips, shine bones, ankles external rotation, feet flexed, heels up, balls of the feet press against the floor, move the hips forward and sit on the heels, balance on the feet and knees)  
  3. On the Belly With Strap (sit in gentle pose, put the strap around the waist and under the feet, lay on the belly and pull the heels close to your hips)

Drills by Kim Tang specific to the posture:

Mobility Theme 7 –  Bow legged (both legs internally rotated)

Common opening exercises for all bow legged postures:

  1. Inward Rotation Warm Up (on the belly on the forearms, foot point, flex, up, turn out, bend, extend, turn in, down)
  2. Leg Breaking Warm Up (Legs 90 deg / Active Hips Twist / Touch the Feet)
  3. Leg Breaker / Hook the Foot / Hook Both Feet
  4. Hamstrings, Thighs, Psoas Stretch (on the belly, forearms on the floor, bend the knees, alternate, hook the feet, push the feet down, chest up)
  5. Half Frog / Body to the Bent Leg / Heel To the Hip

Bow Legged Mountain

Drills by Kim Tang specific to the posture:

Bow Legged Peacock (lift)

Opening exercises specific to the posture by Kru Knot:

  1. Wrists Warm Up (on all four)
  2. Knees Bent Peacock (knees bent opened, extend the spine, lean forward, extend one leg at a time, extend both, use the glutes)
  3. Shoulders Against Blocks / Hold the Feet Assistance (lean shoulders against the blocks, knees bent opened, extend the spine, lean forward, extend one leg at a time, extend both, use the glutes/ instead of shoulders, assist by holding the feet, chest up, use the glutes)

Drills by Kim Tang specific to the posture:

One arm bow legged peacock (lift)

Opening exercises specific to the posture by Kru Knot:

  1. Wrists Warm Up (on all four)
  2. Knees Bent Peacock (knees bent opened, extend the spine, lean forward, extend one leg at a time, extend both, use the glutes)
  3. Shoulders Against Blocks / Hold the Feet Assistance (lean shoulders against the blocks, knees bent opened, extend the spine, lean forward, extend one leg at a time, extend both, use the glutes/ instead of shoulders, assist by holding the feet, chest up, use the glutes)

Drills by Kim Tang specific to the posture: