Yoga Foundations Starter Kit
Week 4- Hips, Forward Folds and Mindfulness
In this final week, we shift our attention to the hips and the gentle art of slowing down. The hips are the largest joints in the body—designed to support us, stabilise us, and carry our weight. But without regular movement through their full range, they can become tight, stiff, and energetically blocked.
Hip openers and forward folds help to release that tension, but they ask for time and patience. These postures often bring us face-to-face with discomfort—both physical and emotional—and can stir up mental chatter as we hold and wait.
Rather than rushing through, this week is an invitation to meet yourself in stillness. To soften into the shape, rather than push through it. To see long holds not as a challenge, but as a chance to be present, mindful, and deeply compassionate with yourself.
This week we will cover the following:
One legged Squat / Skandasana
Reverse Warrior / Viparita Virabhadrasana
Wide Legged Forward Fold / Prasarita Padottanasana
Extended Hand-to-Foot (knee) Pose / Utthita Hasta Padangusthasana
Lizard Lunge (Passive) / Utthan Pristhasana
(One legged) Pigeon Pose / Eka Pada Rajakapotasana
Head to Knee Forward Bend / Janu Sirsasana
Seated Forward Fold / PaschimottonasanaÂ
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This Week's Inner Focus: MINDFULNESS
Mindfulness is simply the art of being fully present. It’s easy when we’re immersed in something—diving under a wave, savouring ice cream, or feeling sun on our skin. But can we stay present when we’re doing… nothing?
Enter Savasana—the most underrated pose in yoga. Often skipped, yet deeply powerful. In stillness, the body repairs, the nervous system resets, and the mind softens.
This week, notice what arises in Savasana. What do you feel, hear, or sense? What’s the emotional tone? What thoughts drift by?
Journal your experience. By honouring this moment of stillness, you’re honouring yourself. Let it be your practice in presence.
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