If you’ve been relying on pigeon pose as your go-to hip opener, it’s time to discover what you and your students have been missing. While pigeon pose certainly has its place, limiting yourself to just one hip opening shape means missing out on incredible opportunities to serve your students’ bodies in new and effective ways.
Why Your Hip Opening Toolkit Needs Expansion
Many yoga teachers fall into the trap of using the same few poses repeatedly, especially when it comes to hip openers. But here’s the truth: different bodies need different approaches. What works beautifully for one student might be completely inaccessible—or even uncomfortable—for another.
This is where understanding the six moves of the spine becomes invaluable. When you combine spinal movement with hip opening, you create sequences that are both comprehensive and adaptable, serving a much wider range of student needs.
Introducing Tree Frog Pose: Your New Hip Opening Secret Weapon
The sequence I’m sharing today centers around what I call “tree frog pose”—a prone position that opens the hips while moving through all six directions of spinal movement. What makes this shape so special is its incredible adaptability.
Students who struggle with traditional seated or standing hip openers often find relief and accessibility in this prone variation. You can hold each position for yin-style duration (3–5 minutes) for deep, passive opening, or flow through them more dynamically for active mobility work.
The Power of Experiencing Before Teaching
One of my core principles is that you should always experience a sequence in your own body before bringing it to your students. This isn’t just about memorizing the poses—it’s about understanding how the transitions feel, where students might need extra time, and what cues will be most helpful.
When you practice this sequence yourself first, you’ll discover:
- How the weight shifts feel during transitions
- Where students might need cushioning or props
- The natural rhythm and timing of the flow
- Which variations work best for different body types
Watch and Practice: Six Moves of the Spine in Prone Position
[https://youtu.be/CFmquoXT7aY]
In this follow-along practice, I guide you through the complete sequence, offering variations and modifications along the way. You’ll explore side bends, twists, and backbends that open your hips in ways pigeon pose never could.
Pay attention to how each movement feels in your body, and notice which variations resonate most with your particular anatomy. This embodied knowledge will make you a more confident and effective teacher.
From Practice to Teaching: Making It Your Own
Once you’ve experienced this sequence yourself, you’re ready to bring it to your students. Here are some key teaching points to keep in mind:
Offer cushioning options: Many students will benefit from a blanket or bolster under their knee, especially on hard floors.
Emphasize choice: Present the variations as options rather than progressions. Some students will find the simpler versions more beneficial than the “advanced” variations.
Allow for longer holds: If you’re teaching this as a yin sequence, give students permission to stay in each shape for several minutes.
Watch for individual needs: Be ready to offer additional props or modifications based on what you observe in your students’ bodies.
Ready for More Reliable Teaching Inspiration?
If you love having access to tested, teacher-friendly sequences like this one, you’ll find tons more in my hands-free flow playlist. These are sequences you can practice yourself and then teach with complete confidence, knowing exactly how they feel and flow.
But if you’re ready to take your teaching to the next level with consistent inspiration and support, I invite you to check out my Yoga Class Prep Station. It’s your reliable source for:
- Ready-to-use sequences like this one
- Monthly fresh content and themes
- Live mentoring calls for real-time support
- A supportive community of fellow teachers
- Practical tools that save you hours of planning time
All for just $39/month—your solution to the Sunday night scramble.
Teaching yoga doesn’t have to mean reinventing the wheel every week. With the right tools and support, you can serve your students beautifully while maintaining your own sustainability and joy in teaching.
Ready to expand your sequencing skills even further? Explore my complete approach to confident class planning in Mastering the Art of Yoga Sequencing, where you’ll learn the complete framework behind sequences like this one while building your own recipe box full of your own signature sequences.
