Friday’s classes are themed classes and this week we focused on feet, ankles, knees and hips.
Virasana/Swastikasana
Dandasana- Cross right ankle over left thigh. Interweave finders in between the toes, twist foot. Rotate at ankle making circles in both directions. With the toes SQUEEZE the fingers and, at the same time, spread the fingers. Remove fingers from in between toes. Turn each toe back and forth/round and round. Support knee with one hand, ankle with the other, lift shin and rock the leg like a baby, back and forth. Repeat on the other side.
Rock the shin again, hook the elbow under the knee, rock. Pump the shin up and down with the free hand. Raise the knee and try and hook it over the shoulder. Then pump the shin up and duck your head under. Repeat on the other side.
Baddha konasana – skinny block between the feet, medium block between the feet, wide block between the feet. Lean back with each width and gently push the right leg, then left leg.
Vajrasasana – Sit on feet with these variations: toes pointed straight back, feet criss crossed at the arch (one on top of the other – change the foot that’s on top), sickle feet so toes touch/heels are out and sit buttocks in the horseshoe shaped saddle, turn toes under with soles of the feet parallel to the wall (can place a blanket under knees to reduce the intensity)
Using a chair, place foot on the seat of the chair and forward bend, place hands on the seat of the chair. Bend elbows and lower your trunk below the level of your thigh. Take hands to a block that is on the floor. Take hands to ankle (if possible).
Using a chair, place hands on the seat of the chair with shoulders over the hands, hips over feet. Lift right knee to inner elbow, to outer shoulder, then lift knee like a dog at a fire hydrant and take it even to the level of the sit bone, back to outer shoulder, inner elbow and down. This is a sort of half circle backwards. Repeat on the second side.
The other half of the circle is keeping knees together, bend knee. Lift leg as if you are going to tap the heel on the ceiling, then turn the thigh in the hip socket like you are going to hurdle (about half the circle but forwards) then back to the heel to the ceiling, knee to knee, foot to floor.
Now put the two together – Lift right knee to inner elbow, to outer shoulder, then lift knee like a dog at a fire hydrant, backwards hurdle, heel to ceiling, knee to knee, foot to floor.
Do it again in the opposite direction – Lift leg as if you are going to tap the heel on the ceiling, then turn the thigh in the hip socket like you are going to hurdle, rotate like dog at a fire hydrant, knee to outer shoulder, knee to inner elbow, foot to floor.
Trikonasana to Parsvakonasana to Virabhadrasana II
Savasana
Bonus poses we didn’t get to:
Supta padangustasana 1, 2 3 with deadbug to Supta padangustasana 2 to padmasana
Malasana
Ardha Chandrasana
Pam Lindberg Yoga 