When short on time, and if looking for ways to make your hip and shoulder stretches more challenging, one option is to combine the two.
Using twisting as an example, you can combine a simple seated twist with different shoulder stretching options shown below.
To improve the twistability, if twisting to the left press down with the right foot so that the right side gluteus maximus activates. Then try to activate the left side latissimus dorsai.
These two muscles are connected via the rear layer of the thoracolumbar fascia and you may find that activating them helps to deepen your spinal twist and make it more comfortable.
It also helps to tie together the opposite side shoulder and hip.
A very simple standing hip and shoulder stretch is standing side bend. Bending the spine to the right and pushing your hips to the left you can reach both hands past the head and grab the either the right or left wrist.
You can then stretch the left shoulder by pulling down with the right arm. Notice the difference in sensation when stretching the left shoulder with elbow bent versus straight.
The hip stretch in this pose comes from pushing the pelvis to the side. Assuming the hips are being pushed to the left, you then stretch the abductors of the left leg and the adductors of the right leg.
Both of these are forward bends for the hips. Thus they stretch the hamstrings. They also stretch the shoulders. In the wide leg forward bend the hands are clasped and pulled rearwards and over the head (dwikonasana) while in the triangle forward bend the hands are in prayer behind the back (reverse prayer).
Eagle pose (above left) is also a combined hip and shoulder stretch. It stretches the top leg and both arms in internal rotation. If you reach your shoulders forwards in the eagle arm position, you may also find that it stretches the rhomboids.
Another balancing on one foot hip and shoulder stretch is dancer or "balancing bow pose" (above right).
Start off on one foot and grab the other foot behind you. Bend the spine backwards first then reach the knee and foot back to stretch the hip flexors of that leg. You'll also be stretching the front of the shoulder of the grabbing arm.
If you can create enough stability in upright pigeon pose (press down with the front knee) you can release the hands for any of the previously mentioned shoulder stretches. The hip stretch in this pose can work on the outer hip muscles of the front leg or the hip flexors of the rear leg. To work on the hip flexors either press down through the back foot or focus on lifting the rear thigh so that hamstrings and gluteus maximus both activate.
You could also bend the back knee and stretch the same side shoulder and hip flexor by pulling back on the foot.
You could also lay on your belly and stretch both arms and both sets of hip flexors at the same time in bow pose.
Some binding poses which can be used to stretch the hips and shoulder simultaneously include ardha Matsyendrasana (top left), Bharad Vajasana (top right) and compass pose (bottom right). (You can warm up to compass pose with compass prep at the bottom left).)
One other simple combined hip and shoulder stretch is double pigeon with hands clasped and pressing upwards.
Learn how to use Friction to improve leg and arm strength.
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Making difficult poses like Chaturanga Dandasana easier to learn.
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IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
When doing yoga poses or exercises for balance, stability and responsiveness are basic requiremenets for finding and keeping balanced.
Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
Serratus Posterior Inferior can be used to help anchor the latissimus dorsai muscle (making it easier to do chin ups for example).
Having difficulty bending your thoracic spine backwards? Use your Levator Costarum muscles to lift your back ribs. Then use your erector spinae to bend your spine (and ribcage) backwards.
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.