Yoga Pose : Nourish the Roots

Nourish the Roots


  • Yoga Strap
  • 2 blocks (or large hardcover books)
  • Bolster (or 2 rolled blankets or a large pillow)
  • Blanket roll


  • Supported Bridge
  • Supported Pigeon
  • Supported Child’s Pose
  • Restorative Frog


  • If you experience knee pain in Supported Child’s Pose, substitute Supported Forward Fold.
  • If you experience pain or discomfort in Restorative Frog, substitute Reclining Butterfly.


  • Relieves tension in your hips that comes from long periods spent sitting or standing, and excessive exercise.
  • Supports the natural mobility of your hips to cultivate freedom in your movements.
  • Promotes earthy energetic states of surrender and renewal.

A sequence for opening all four sides of your hips 20 to 30 minutes

Yoga Pose : Nourish the Roots

Supported Bridge

Yoga Pose : Nourish the Roots

Supported Pigeon

Yoga Pose : Nourish the Roots

Supported Child’s Pose

Yoga Pose : Nourish the Roots

Restorative Frog

  1. . Begin with 3 to 5 minutes in Supported Bridge . First, secure the yoga strap around your thighs, then lie on your back with your knees bent and your feet on the ground. Lift your hips up, placing the block on its lowest setting underneath your sacrum. Take your arms wide and relax.
  1. . To come out of this pose, remove the block, lower your hips, and remove the yoga strap. Roll to one side and press yourself up to your hands and knees. Arrange your bolster lengthwise in front of you and guide yourself into Supported Pigeon for 3 to 5 minutes on each side.
  1. . Come to your hands and knees and prop the bolster up on the blocks for 5 to 8 minutes in Supported Child’s Pose .
  1. . Press up to hands and knees and turn the bolster so it’s horizontal across your mat. Turn yourself around so the bolster is behind you, lay the blanket roll in front of you, and guide yourself into Restorative Frog for 3 to 5 minutes to complete your practice.


Use this sequence as part of your recovery from athletic training, which tends to strengthen your hips in only one movement pattern.

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