Week 7: Soft Release: Hips, Hamstrings & Deep Rest Yoga Sequence

This week’s sequence gently opens the hips and hamstrings while calming the nervous system and inviting deep release. Butterfly Pose encourages inner-thigh and hip opening, helping to reduce stored tension and improve circulation in the lower body. Seated Forward Fold lengthens the back of the legs and spine, easing tightness while supporting mental surrender and introspection. Reclined Bound Angle completes the practice by guiding the body into rest-and-digest mode, soothing the nervous system, reducing stress, and creating a sense of emotional grounding and safety. Together, these poses support flexibility, mindful breathing, and deep relaxation—making this sequence especially beneficial for stress relief, emotional balance, and gentle body restoration.

This asana sequence is designed for beginners.

Butterfly Pose (Baddha Konasana)

Breath theme: Inhale, lengthen, exhale, soften the knees.

Step-by-step

1. Sit on the mat with legs extended. Scoot your sitting bones back so you’re upright.

2. Bend your knees and bring the soles of your feet together. Let knees fall out to the sides.

3. Hold your ankles or feet (or place your hands behind you for support).

4. Inhale: grow tall through the spine (imagine lifting up from the crown of your head).

5. Exhale: soften your inner thighs and let the knees get heavier toward the floor without forcing.

6. Stay 5–10 slow breaths.

Tips

• If your lower back rounds, sit on a folded blanket or cushion.

• Keep feet a comfortable distance from the pelvis (closer = stronger stretch, farther = gentler).

• Think “knees relax down” rather than “push knees down.”

Breathwork option (easy + effective)

• Inhale for 4, exhale for 6.
  On every exhale, mentally cue: “soften.”

Seated Forward Fold (Paschimottanasana)

Breath theme: Breathe into the back of the legs.

Step-by-step

1. Sit with legs extended forward, feet flexed gently (toes up).

2. Place your hands next to your hips and inhale to lengthen your spine.

3. Exhale: hinge forward from your hips (not your waist). Lead with your chest.

4. Reach for shins, ankles, feet—or use a strap around the soles of your feet.

5. Let your head and neck relax once you find a steady position.

6. Hold 5–12 breaths.

Tips

• If hamstrings are tight or your back rounds, bend your knees (even a lot). This keeps the stretch safe and deep.

• Keep shoulders away from ears; think “spine long” more than “touch toes.”

• A folded blanket under the hips can help you tilt the pelvis forward.

Breathwork (to send breath into the hamstrings)

• Inhale: imagine the breath traveling down the backs of your thighs to your calves.

• Exhale: soften the belly, jaw, and backs of knees.

• Try a steady rhythm: inhale 4 / exhale 6 (calming and helps you release).

Reclined Bound Angle (Supta Baddha Konasana)

Breath theme: Natural, effortless breathing.

Step-by-step

1. Sit down and bring soles of feet together like Butterfly.

2. Place a bolster or folded blankets behind you if you want support.

3. Slowly lower down onto your back (use your hands behind you for control).

4. Let arms rest by your sides, palms up, or one hand on heart/one on belly.

5. Let knees open gently—support them with pillows/blocks if there’s strain.

6. Stay 2–8 minutes.

Tips

• If you feel pulling in inner thighs or hips, support the knees (this is key for true relaxation).

• If your low back feels tight, try feet a little farther from the pelvis or place a thin pillow under the low back (optional).

• Keep your face soft—relax your tongue from the roof of the mouth.

Breathwork (super simple)

• Just observe your breath as-is for the first minute.

• Then lightly lengthen the exhale: inhale naturally / exhale a little longer (no counting needed).

• Optional grounding cue: “Inhale: receive. Exhale: release.”