There were plenty of positive comments about this week’s hips class and a request for the sequence. So, here it is.
Sit on a chair
Interweave fingers, take arms overhead
Gomukasana arms (hands behind your back, one arm up over shoulder, the other down. Clasp or use a strap)
Garudasana arms (arms intertwined in front of you)
Neck stretches – left, right, forward
Gomukasana arms with one arm behind head with that hand in front of opposite shoulder. Clasp hands.
With right ankle over the left thigh near the knee:
Gently push thigh away, lift and rock shin, lift shin towards check, hook knee over same elbow and pump foot up and down, attempt to tuck foot behind head, place ankle on thigh and fold forward taking nose towards ankle. Repeat on other side.
Put right ankle on left thigh. With right hand scoop shin from underneath and put the pinky toe side of the right foot in the left elbow. Bend the left elbow and take left hand to left shoulder. Take right arm up and behind your head and clasp hands (or use a strap).
Standing, put one foot on the seat of a chair, fold forward and place hands on the seat of the chair. Hold for 30 seconds. Repeat on the other side. Second time through, put hands on seat of the chair for 30 seconds, on a tall block for 30 seconds, on your ankle for 30 seconds. Come up one step at a time and carefully remove your foot from the chair. Repeat on the other side.
Supta padangustasana 1, 2, 3 and 4 – In a supine position (on your back) bend one knee, hook the strap on the foot, take the leg up, out to the side and across the body. Repeat on the other side.
Modified Supta padangustasana 4 – bend knees/feet on floor, cross right ankle over left thigh near the knee, gently push thigh away, lift the left foot and reach hands around the back of the left thigh, lift head and move nose to ankle/ankle to nose. Repeat on the other side.
Put right ankle on left thigh. With right hand scoop shin from underneath and put the pinky toe side of the right foot in the left elbow. Bend the left elbow and take left hand to left shoulder. Take right arm up and behind your head and clasp hands (or use a strap).
Dead bug
Supine cross legs using hands to pull feet to buttocks a few times, then lift head and move nose to shins, shins to nose.
In this supine cross legged position holding the pinky sides of the feet, release the lower leg, put it on top. Repeat, repeat, repeat. Then, release the top leg and put it on bottom. Repeat, repeat, repeat.
Downward Facing Dog, second time with leg lifts
Tree pose
Eagle Pose (can do on the chair)
Warrior II
Parsvakonasana
Gomukasana – spin to the other side. This is the fun part!!
Headstand and shoulderstand (we ran out of time in some classes) If you do shoulderstand do leg variations – upa vista, baddha konasana, tree pose and eagle pose legs
Simple twist in dandasana, simple forward bend in dandasana
Savasana
Pam Lindberg Yoga 