It was a week for “hips and hamstrings”.
Swastikasana (simple cross legs)
Supta Padangustasana – all variations with a strap and then at the wall with the ropes
Smashing the top of the foot to the floor, getting the outer thigh to the floor and opposite sit bone on the floor
Baddha konasana with feet together, then with a block in between feet, three times with the block getting wider each time
upa Vista konasana (seated with legs apart)
Siddhasana
Paschimottanasana
Adho Mukha Svanasana (downward facing dog)
Virabhadrasana II (warrior two)
Parsvakonasana (extended side angle pose)
Prasarita paddotanasana
Setubandha on a bolster with block under feet at wall
cross legged forward bends with shins up on bolster
Paschimottanasana
Savasana
In the Saturday class I took out the seated poses (baddha konasana, upa vista, siddhasana and the downward facing dog) and replaced it with work on the chair. Standing on the left leg, put the right foot on the seat of the chair and bend down to put the hands on the chair. Repeat on the other side. Add a block to the floor in front of the chair. Forward bend, putting the hands on the seat of the chair, the block, then grab your standing leg ankle.
Pam Lindberg Yoga 