Week 16: Grounded Expansion Yoga Sequence
This week’s sequence blends gentle opening with deep grounding to support both mobility and calm. Low Lunge encourages the heart to move forward on the inhale while the exhale allows the hips to feel heavy and supported, creating a balanced sense of effort and ease. Half Split lengthens the backs of the legs and spine, using breath to soften into the fold without strain. Child’s Pose closes the sequence with slow, grounding breaths that settle the nervous system and invite rest. Together, these poses promote hip flexibility, spinal length, and emotional grounding—helping you feel open, steady, and supported.
This asana sequence is designed for beginners.
Low Lunge (Anjaneyasana)
Step-by-step
Start in a Downward Dog or Tabletop.
Step your right foot forward between your hands. (Use your hand to help place it if needed.)
Lower your left knee to the mat. Untuck or tuck your back toes—choose what feels steadier.
Slide your right foot forward a touch and let your hips sink forward and down until you feel a stretch in the left hip flexor/front thigh.
Bring your torso upright. Place your hands on your front thigh or hips.
Inhale: lift through your chest, roll your shoulders back and down.
Exhale: soften the ribs and sink into the hips (without collapsing—stay long through the spine).
Optional: reach arms overhead with shoulders relaxed, or keep hands on the thigh for support.
Hold 3–6 slow breaths, then switch sides.
Alignment cues
Front knee stacks over the ankle (avoid the knee drifting far past the toes).
Hips face forward as much as comfortable.
Keep a gentle core tone so your lower back doesn’t dump.
Common fixes
If you feel knee discomfort, place a blanket under the back knee.
If the balance is wobbly, keep your hands on the blocks or on the front thigh.
If you feel low-back pinching: tuck the pelvis slightly (think “tailbone heavy”).
Half Split (Ardha Hanumanasana)
Start in a Low Lunge (right leg forward)
Right foot between your hands.
Left knee down on the mat (pad it if needed).
Hands on the floor or on blocks.
Shift your hips back
Slowly glide your hips toward your back heel.
Your right leg begins to straighten as you shift back.
Set up your front foot
Choose one:Flexed foot (strong stretch): pull right toes up toward your shin (heel stays down).
Pointed foot (gentler): keep toes relaxed forward.
Square your hips
Imagine headlights on your hips pointing straight ahead.
Keep the front hip slightly “hugged in” so it doesn’t pop out to the side.
Inhale: lengthen your spine
Lift your chest a little and lengthen your back.
Exhale: fold from the hips
Keep your spine long as you hinge forward.
Hands stay on the floor/blocks for support.
Do not force your belly to your thigh—go to the first strong stretch.
Micro-bend if needed
If you feel pulling behind the knee, bend the front knee slightly.
The goal is a hamstring stretch, not a knee strain.
Hold and breathe
Stay for 5–10 slow breaths.
Inhale: lengthen forward.
Exhale: soften and ease deeper (tiny amounts).
Exit
Press into your hands, bend the front knee.
Shift forward, back into a low lunge.
Switch sides.
Quick alignment checklist
Hips shift back (not collapsing down)
Spine long (not rounding hard)
Toes can flex up for a calf/hamstring stretch
The front knee can be softly bent (totally fine)
Modifications (make it accessible)
Hands on blocks (best for tight hamstrings)
Blanket under the back knee
Shorten your stance if you feel unstable
What you should feel
Stretch the back of the front thigh (hamstring) and maybe the calf.
Not sharp pain behind the knee or in the lower back.
Child’s Pose (Balasana)
Goal: soften your low back, hips, and shoulders while breathing into the back body.
Set up
Come to hands and knees (tabletop).
Bring your big toes together.
Let your knees open wide (or keep them closer if that feels better on your hips).
Fold back
Send your hips back toward your heels.
Walk your hands forward so your arms stretch long.
Land and relax
Rest your forehead down on the mat (or on stacked fists/a pillow).
Let your neck be heavy.
Breath cue
Inhale: imagine your breath expanding into your ribs and upper back (like you’re “breathing into the back of your bra line”).
Exhale: soften your belly, let your hips get heavier toward your heels.
Checkpoints
Shoulders melt away from ears.
No sharp pain in knees/hips.
Breath feels smooth and quiet.
Helpful options
Tight hips: place a pillow/blanket between thighs and calves.
Tight ankles: roll a small towel behind the ankles.
Knee sensitivity: keep knees closer together or pad under knees.
