Hi Friends! How are you? Are you plowing through the week full speed ahead?
I feel like I have been busy busy and it’s finally the middle of the week!! I’m sorry there was no post yesterday- but this video stuff is taking me into the hours of the night! I had a moment today and someone special got me flowers (in the pic above), gave me a pep talk, and now we’re moving on!
This is a pic I captured from the video that was not. Today I tried to re-do the video again. I mean who knew YouTube had a 10 minute limit?? Not me! Geez, I had to wear my watch! lol
Butttttt the video- is unfortunately not happening! I hate complaining but I can’t get it to work! My computer is too slow, and well- I’m putting it out there now- if you are a graphic designer, good with videos and uploading, cutting, merging together etc. on computers- TELL ME! We can trade for some yoga! So I just decided to do the sequence with pictures instead.
Now, what I am writing is my opinion and my words are based on my teaching, training, and experience as a yoga student. **Do not do this sequence if you are a beginner or have NO yoga experience.**
Hip opening is intense. For almost everyone, your hips are tight so when you stretch them it hurts. I don’t mean bad pain hurt, I mean hurts so goooooood. But because of this- holding these poses for an extended period of time can bring up emotions and feelings that can trigger feelings of anger, sadness, and just general overwhelm. This is ok- it’s just important to remember to find pleasure and pain and not go into pain and that if it really does hurt, don’t do it.
The sequence is kind of quick but everyone can benefit from hip opening, just use caution if you have some pre-existing knee issues.
Lastly- this sequence should be done once your muscles are warm as I didn’t teach any vinyasas or warm up. And of course, feel free to add your own poses to create your own personalized sequence. These are poses I’m sure you’ve all done before but I think a lot of people are hesitant to practice on their own because they’re unsure of that to do. So I’m here to help!
Enjoy and let me know if you have questions!!!
Here we go!
Make sure you do both sides! I didn’t take a zillion pictures of everything because I know you guys can figure it out.
Start with the right side- step your foot in between your hands and drop down to your back knee so your in a low lunge. HOLD for 5-10 breaths.
Then find a twist. Roll to the outside of your right foot and FLEX it. This keeps your knee safe. Lift your right arm up- inhale and then exhale twist. Take your right arm behind your back. HOLD for 5-10 breaths.
Make your way to down dog however you want- vinyasa- chaturanga, updog, down dog- REPEAT on the left side.
Step your right foot in between your hands into a lunge again. Make sure your knee and ankle are in one line and then toe heel your right foot towards your left hand and drop the outside of your knee down and thigh down. Bring your heel in close to your groin if it’s too intense. Your right knee should be slightly towards the right side of your mat. Make sure your back leg is straight and in a straight line.
Inhale lift your chest and exhale lower your forearms. Either stay here OR to find the twist, bring your left arm under the right and inhale lift your right arm up and around trying to grab your right big toe. HOLD 10-15 breaths. BREATHE
Before switching to the other side- unwind from the twist and inhale lift your chest up. Exhale roll to the outside of your right hip and bring your right shin PARALLEL to the top of your mat. Bring your left leg forwards and stack it directly on top. Double pigeon.
Twist again! Bring your left elbow to the inside of your left foot, make a fist, put your right palm on top- inhale lengthen and exhale twist. HOLD 10-15 BREATHE because you’re getting into the thick of it.
Unwind- give your legs a shake if you want- vinyasa- make your way to down dog and REPEAT on the other side!
Then- find a lunge again and make your way to ardha hanumanasana or half splits. Right side first. Inhale step your right foot in between your hands, knee and ankle in one line, and then exhale sit back until your left knee bends and your right leg straightens. Don’t lock out your front knee. Inhale lengthen and exhale, belly down, chest down, and then head down. HOLD 5 breaths.
FIND YOUR SPLIT! HANUMANASANA! Inhale lift your chest and exhale slide your right leg forward. Don’t think about your hamstring just being tight, think about the energy coming from your front heel- flex your foot! It doesn’t matter how close you are to the floor. Pull your right hip back and left hip forwards. Lift your chest and breathe. HOLD- 5-10 breaths.
Make your way to down dog. This sequence isn’t really focusing on the transitions and if you are worrying about that- create your own sequence!
REPEAT on the left.
Finally- lay in supta baddha konasana (bottoms of your feet together in a diamond shape) for FIVE minutes and then you can lay in savasana or relaxation.
Now this is short like I said so feel free to add in some balancing or warrior poses- or my favorites utkatasana and bhakasana.
If you feel knee pain when you kneel down, put a towel or blanket underneath your knee. You can also put a blanket or block underneath your hip/butt when it feels tight or too intense. Don’t force anything.
Count your nights by stars, not shadows; count your life with smiles, not tears. ~Italian Proverb
I will see you guys tomorrow!!!