Tight Hips and Sacrum:

1. Stand with your hands on your hips, with your feet hip width apart and parallel with one another. Begin by engaging the leg muscles - gently hugging muscle to the bone, lifting your toes to engage your feet, hugging the legs to the mid line to engage the calf and thigh muscles. Internally rotate the thighs so that the backs of the thighs and the sits bones (buttocks) move very slightly away from one another.

2. Side Stretch: Extend the arms over head and lengthen from your heels to your shoulders, lengthen your lower back and your side waists, lift and lengthen the belly drawing it in towards the spine.
Carefully and intentionally keep the weight in both feet, and in both legs and internally rotate the thighs as above as you take a side bend. Press down through the left foot and with the torso still facing forward bend to the right. Repeat on both sides two times and then return to standing.

3. Utanasana: Keep the engagement and rotation in the legs and fold forward. Hands move to the thighs above the knee. Taking care not to lock the knees straight (ie keeping a very very slight bend in the knees), Rotate the inner thighs inward more, widen the sits bones more and then straighten the back and fold a little deeper (as it feels comfortable and appropriate - without losing the muscular engagement or rotation of the thighs and sits bones). Gently come up part way, take a couple of deep breaths and ones again fold deeper.

Repeat 3 or 4 times.

4. Utkatasana: Keeping the engagement and rotation, draw the belly in towards the spine, and then bend the knees deeply, as if to sit, raise the arms straight over head, and work towards raising the torso towards vertical, look up towards the finger tips - and remember to breath.

5. Utanasana to high lunge: Fold forward with the legs bent and then step the right foot back four feet or so, into a 'runners lunge'. The weight is on the ball of the back foot, the front foot is pointing squarely forward. The weight is evenly distributed on the four corners of the front foot. Placing the hands to the front knee, internally rotate the back thigh, and draw the belly in, (particularly on the left side). Lift and lengthen the left side body and the left side of the abdomen. Drop the hips towards the ground and lift the back leg so that its straight and lifting towards the ceiling.

6. Low lunge: Keeping the internal rotation and muscular engagement, take the hands to the front knee and then drop the back knee to the ground. You might want to lengthen the pose slightly by taking the back foot back a little more.

Repeat 5 and 6 on the other side.

7. Placing your hands on the ground either side of the front foot, lift the back knee of the ground and step the front foot back, and lower down until you are lying on your belly on the floor. With the face turned to one side, internally rotate the upper thighs and beggin to lift the tail bone and sits bones straight up to the ceiling. Keep the lower belly on the ground. Breathing into the very bottom of the belly, gradually and incrementally lift the tail more and more. Keep doing this for at least 2 minutes.

8. Upward dog: Place the palms of the hands either side of the chest, draw the top of the arm bones back into the shoulder socket fully and with the shoulders back and down away from the ears, lift the head and chest off the ground. Extending the chest forward, push down through the palms of your hands, tuck the toes under and lift the weight off the front of the legs. Lengthen the front body while keeping the shoulders back and down.

9. Downward Dog: Keeping the shoulders down and back, push down through the hands and press the hips up and back into downward dog. Engage and straighten both the arms and the legs.

10. Internally rotating the left upper thigh lift the left leg into air, extend and straighten it. Then Return the left foot to the ground and repeat on the other side.

11. Triangle Pose: Step the left foot forward, keep the rotations and muscular engagement and then place the left hand on the left shin, right heal to the ground and begin to tuck the left hip forward, straightening the left leg as you lift and turn your torso to face forward. Return to downward dog to repeat on the other side.

12. Horse to Squat: Come to standing with feet wide (your feet should be about as wide as your legs are long).  Both feet are facing forward and slightly outturned. Bend the knees deeply as if to sit, bend the torso forward and place your finger tips on the ground between the feet. Bend the knees even more drop the tail as much as you can (sitting deeper) and then lift the torso back to vertical, hands can come to your hips.

13. Strighten the legs. Internally rotate the tops of the thighs, widening the sits bones. Do NOT over-straighten / lock the knees. Hands on the hips, fold forward with a flat back.

14. Come to standing, step the feet together and then sit down on the ground. Soles of the feet together, knees dropping out to the sides. Lift the torso to vertical, and place the fingertips on the ground behind you if that's comfortable. Breath deeply here for a minute or two. (if this is uncomfortable try doing this while sitting on a folded pillow or two).

15. Placing the left foot on the ground place the right ankle on the left knee. Then take a deep breath into the bottom of the belly and lift and lengthen the front of the belly. This will deepen the stretch. Flex the lifted foot and gently extend the lifted knee away from you. Breathe into the bottom of the belly for one or two minutes. Repeat on the other side

16. Lying back onto the  ground with knees bent. Bring the feet and knees together and then 'wind shield wiper' the knees to the ground, relax there for a moment and then lift them back up to vertical. Repeat on the other side. Do this 3 or 4 times.

17. 'Happy Baby Pose': Still lying on your back, feet and knees hip width apart, draw the knees into your chest and if possible reach for and grab hold of the feet from the outside of the foot.  Breathing into the bottom of belly, draw the belly intowards the spine and then concentrate on widening the tops of the thigh bones away from one another. Stay here for a minute or so.

18. Release the legs to the ground and straighten them. Extending the arms and legs, lye on your back and relax for several minutes.