If your hips and hamstrings could use a good stretch, or if you have flexibility goals to reach, the following sequence is a great one to turn to.
Please have a set of blocks ready to try them out.
1. Supported Fish – Set your blocks up on their middle height. One for between the shoulder blades in lengthwise, and one horizontally to support the back of the head. Lower down, and adjust as needed to make sure you feel comfortable. Extend the legs straight out or bring the soles together and knees fall apart in butterfly legs. Relax the arms down at the sides. Hold for 10 deep breaths, or about a minute.
2. Supported Bridge – Move the blocks to the side and lower down on the back, with knees bent. Lift the hips and place one block on its lowest setting underneath the hips. Shrug the shoulders down and away from the ears. Pull the right knee into the chest and extend the left leg out. Pushing into the left heel. Hold for a moment. Repeat on the other leg.
3. Happy Baby – Remove the block and lower the hips. Hug the knees in. Grab the big toes with the two peace fingers. Kicking the heels up to the sky, keeping knees bent and drawing thighs down. Use the elbows to push the knees away from one another. Rock a little bit side to side. Pushing the tailbone down.
4. Puppy Pose – Come up to hands and knees, walking the hands forward. Keep the hips over the knees. Lower the forehead to the floor. Relax the chest and belly.
5. Cobra – Lower down to the belly, with legs extended back. Bring the hands to the edges of the mat. Coming up to the fingertips. Push in to the tops of the feet and the fingertips. Inhale, lifting up to the backbend. Exhale, melting the heart down. Do this about 5 times.
6. Low Lunge/Half Split – Come to down dog, then step the right foot to the top of the mat. Lower the back knee down. Use blocks under the palms to lift the hips higher. Right knee stacked on top of right heel. Melt the hips down. Push into the blocks to add a bit of a backbend. Hold for a few breaths. Then push into the blocks and straighten the front leg into half split. Folding forward if it feels accessible. Hold a few more breaths. Then repeat on other side.
7. Fire Log – Come to a seat, with the right shin in front of you. Stacking the left shin on top of the right. If too intense, place left shin in front of the right. If needed you can sit up on a block. Rotate the chest over to the right knee, possibly hooking the left elbow on the bottom of the left foot. Bringing hands together, pushing elbows away in a twist. Hold for a few breaths. Repeat on the other side.
These poses comes from a 35 min intermediate vinyasa yoga class.
Kassandra
