On Monday, we focused on hip flexion!
Here's the sequence:
Swastikasana - balance the pelvis by coming to the center of the buttock bones; feel the length and lift of both the front of the pelvis and the lumbar spine
Adho Mukha Virasana - press hands down and forward to maintain contact of hips to heels
Ardha Uttanasana with hands at the wall - press heels down to lift thighs up, press root of thigh back and hands forward into wall to lengthen trunk
Tadasana - press heels down to lift thighs up and move root of thigh back; lift the front of the pelvis up maintaining the thighs back
Urdhva Hastasana in Tadasana - keep thighs lifted and root of thigh back as you raise your arms; lift the front of the pelvis up maintaining the thighs back
Utkatasana - keep weight in heels, descend thighs and lift front of pelvis up so there is length on both front- and back-bodies
Utthita Hasta Padangusthasana preparation - standing near a wall for balance, bend the right knee and hold the big toe, lift left thigh up, move root of left thigh back, and pressing the right foot down into your clasp, lower the left buttock bone toward the floor, maintaining the lift of the left thigh and root of left thigh back. Keep outer left hip in toward the mid-line of the body. (perform other side)
Virabhadrasana I - keeping outer right hip in toward the mid-line of the body, press heels down to lift front of pelvis up to lengthen the trunk up
Prasarita Padottanasana - concave phase only; maintain lift of thighs and root of thighs moving back as you lengthen the trunk (including the pubic bone) forward
Uttanasana
Adho Mukha Svanasana
Malasana - heels on blanket roll, press heels down, release thighs down, lift trunk up
Marichyasana I - both hands holding foot, press root of thigh and foot down to lift and lengthen trunk forward
Paschimottanasana - press roots of thighs down
Adho Mukha Virasana
Savasana
No comments:
Post a Comment