GnomeYoga
Hips & Legs yoga sequence with the gnome
Start · 7 min 15

🍄 Gnome original · Intermediate

Hips & Legs

For hips that have sat on toadstools far too long.

  • 7 min 15
  • 7 poses
  • 3 chapters
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You’ll need: A mat and a folded blanket for the knees.

The journey

  1. Garland Pose (Yogi Squat)1
  2. Low Lunge (Crescent)2
  3. Lizard Pose3
  4. Pigeon Pose4
  5. Bound Angle (Butterfly)5
  6. Eye of the Needle (Reclined Figure-4)6
  7. Happy Baby7

  1. Open 1:40

    1. Garland Pose (Yogi Squat) yoga pose illustration
      Garland Pose (Yogi Squat)Mālāsana

      Squat low like foraging for mushrooms. A blanket under the heels is fine.

      40s
    2. Low Lunge (Crescent) yoga pose illustration
      Low Lunge (Crescent)Añjaneyāsana

      Front knee over ankle, hips sink forward.

      30s × 2each side

  2. Explore 3:35

    1. Lizard Pose yoga pose illustration
      Lizard PoseUttān Pṛṣṭhāsana

      Both hands inside the front foot. Lizards are patient, and so are you.

      40s × 2each side
    2. Pigeon Pose yoga pose illustration
      Pigeon PoseEka Pāda Rājakapotāsana (préparation)

      Square the hips, fold if it feels good. Cooing is optional.

      45s × 2each side
    3. Bound Angle (Butterfly) yoga pose illustration
      Bound Angle (Butterfly)Baddha Koṇāsana

      Soles together, knees resting like butterfly wings.

      45s

  3. Rest 2:00

    1. Eye of the Needle (Reclined Figure-4) yoga pose illustration
      Eye of the Needle (Reclined Figure-4)Sucirandhrāsana

      Thread the needle, lie back, let the hip let out a sigh.

      40s × 2each side
    2. Happy Baby yoga pose illustration
      Happy BabyĀnanda Bālāsana

      Hold your feet and rock side to side. Giggles are allowed.

      40s

About this intermediate yoga sequence

An intermediate hip-opening yoga sequence: garland squat, low lunge, lizard, pigeon and butterfly, ending with reclined stretches for the hips and legs.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 7 min 15