Start in TADASANA. Inhale, open your chest and as you exhale, fold forward in UTTANASANA. Start your fold from your hip bones, and try to bring your navel towards your thighs. Keep your spine nice and long. Bring your hands to the floor, inhale and look forward, enter ARDHA UTTANASANA.
Exhale and bring your left foot towards the back of the mat, toes pointing out. Make sure your right knee is in line with your right ankle. Place your right hand on the floor, on the right side of your right foot and, as you inhale, bring your left arm straight up. Gaze to left hand. You are in UTTHITA PARSVAKONASANA. Keep your shoulders away from your years, open your chest, and keep your arms in line with your shoulders. Open your right hip and push your tailbone down.
Exhale, bring your left hand back to the mat, turn your left foot in, and bring your left knee on the mat. Bring your hands to your right knee and stay here in low lunge or ANJANEYASANA for a couple of breathes.
Inhale and as you exhale shift your weight on your left knee and straighten your right leg. Inhale, stretch your spine, and as you exhale try to bring your navel towards your thigh. Stay here in ARDHA HANUMANASANA for a couple of breathes. Try to keep your hips squared, push your right hip back and your left hip forward. Try to avoid curving the spine and keep your neck in a neutral position.
Inhale, shift your weight forward and enter ANJANEYASANA, exhale and go back to ARDHA HANUMANASANA, keep flowing through this two poses for as long as you need to warm up your hip.
Stop in ANJANEYASANA, bring the outside of your right foot on the mat and keep your knee over your ankle. Left hand on the mat, in line with your right foot, and right hand on your right knee. Push your right knee away from your body, gently! Breathe.
Go back to the centre, bring your forearms on the mat, elbows under your shoulders, point your left foot and straighten your leg, you are in UTTHAN PRISTHASANA or LIZARD POSE. Stay here for a couple of breathes sink into the pose and try to open up your hips. If this is to hard for you, you can keep the top of your back foot on the mat or place a block under each elbow.
Inhale, and as you exhale transit from ARDHA HANUMANASANA into TRIANG MUKHA EKA PADA PASHIMOTTANASANA. Make sure your sitting bones are grounded, inhale, stretch your spine, and as you exhale try to bring your navel towards your thigh, without moving your sitting bones. Breathe here.
Inhale, transit from ANJANEYASANA into PIGEON POSE. Place your right tibia on the floor, keep your hips squared, and if you need place a block under your pelvis. Try not to sit on the side of your gluteus. If you can fold forward, and keep breathing.
From here, inhale, point your left foot under, and as you exhale bring your right foot in line with your left one, hips width apart and enter ADHO MUKHA SVANASANA.