10-Minute Yoga Sequence For Scorpios (Or Anyone With Tight Hips)
Scorpios have extremely deep personalities. Their ability to profoundly perceive and feel provides them an astonishing insight and creativity. However, being an introverted sign, they tend to accumulate and store their unresolved emotions, feelings, and inspiration deep down in an icy stagnation within their pelvises. This often creates states of depression and loneliness and can lead to a number of disorders related to the hips, low back, and reproductive system.
Our 10-minute yoga sequence for Scorpios is designed to engage, stretch, and relax the muscles around the pelvis while providing opportunity for creative movement. Through releasing the tension and holding patterns in their hips and low backs, Scorpios can enjoy lives bountiful in health, happiness, and creativity!
Goddess (Utkata Konasana)
Stand with your feet about arm-span width with heels turned in and toes turned out. For three to five breaths, on your exhales lower your hips while you bend your knees over your toes, and return to the original position with your inhales. Once warm, settle into the bent-knee position for another three to five breaths. Let your awareness settle on the sound of your breath; it will relax you.
Flow: Sway side to side, let your arms groove, or find whatever hand gesture feels most goddess-like.
Yogi Squat (Malasana)
Bring your feet anywhere from hip-distance to about yoga-mat-distance apart with heels slightly turned in and toes outward. Bending at your knees, sit your hips straight down until you’re in a position like a baseball catcher. Allow your hands to come to anjali mudra (prayer hands) at your heart center. If your heels lift off the ground, place a blanket underneath so you can have solid footing. Hold this position for five breaths. As you exhale allow your hips to relax deeper and deeper.
Flow: Sway your hips gently as you mildly press one knee toward the ground. Explore different arm positions. Add spinal side twists with your exhales.
Bound Angle (Baddha Konasana)
Find a seat on your yoga mat with the soles of your feet touching. Play with the distance between your hips and your heels until you find a position that feels comfortable. Either sit upright using the strength of your hips to push your outer thighs toward the floor, or fold over your legs trying to lay your torso flat onto your feet and the floor. Holding this position for eight breaths will allow you to feel the opening and relaxing benefits of the pose.
Flow: Very gently lift and lower your thighs as if your legs were wings flapping in slow motion. Sway your torso side to side in a wavelike motion.
Reverse Table (Ardha Purvottanasana)
Find a seated position with your knees bent and feet flat on the floor, and place your hands flat on the floor about 6 inches behind your hips with fingers pointing toward your feet. Press into your hands and feet to lift your hips straight up toward the ceiling. Keep your legs firmly engaged. Hold for three to five breaths. This is a vigorous pose, so keep your awareness on the sound of your breathing to feel stronger.
Flow: Settle into reverse table by flowing in and out of the posture several times—raise up with an exhale and lower with an inhale.
Supported Shoulderstand (Salamba Sarvangasana)
Note: We highly encourage learning supported shoulderstand in person from a qualified yoga instructor.
Find your way onto your back with your knees pulled into your chest. Roll a few times up and down along your spine until you can catch your middle back with your hands while keeping your upper arms flush against your yoga mat. Lift your legs up toward the ceiling and make sure you have enough space between your chest and chin so you can breathe comfortably. Hold for 8 to 10 breaths. Imagine that on your inhales the breath travels from the base of your neck to your tailbone and back from your tailbone to the base of your neck with your exhales.
Flow: Move your legs with deliberation and attention. You can slide a foot down the opposite leg, take bound angle pose legs, find a straddle, or anything else that feels divine.
Knee-To-Ear Pose (Karnapidasana)
From supported shoulderstand, mindfully lower your knees to get as close to hugging around your ears as possible while your hips stay high. Allow your shins and feet to relax on the ground overhead. Hold this posture for five breaths.
Flow: Tap into the subtlety of releasing tension through breath—as you exhale allow your legs to grow heavier as you sink deeper into the pose.
Come flat onto your back with your hands resting palm down beneath your buttocks. Press into your arms as your lift your chest up. If it feels good, lightly place the crown of your head onto the ground. Holding for three to five long breaths will release tension along the spine and even into the hips.
Flow: At this stage, we begin settling into stillness. If some movement or variation feels appropriate, go for it—otherwise allow yourself to settle into relaxation.
Final Relaxation (Savasana)
Recline flat on your back with legs and arms relaxed. Let your eyes come to a soft close. Enjoy for one to three minutes or however long feels right!
Flow: Bring your awareness to your pelvis and feel its gentle rising and falling with your inhales and exhales. Allow every effortless breath to release more and more tension.
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