Hands down, step front foot halfway back for a modified vasisthasana (turn on outer edge of back foot, you’ll be facing the right side of mat this variation opens outer top hip).Step forward, hand to inside of front leg for side angle, option to bend elbow (making it a bit more like a modified lizard, as if you were going to bind – but don’t) Option to take top arm on giant circle.Hands down to blocks, keep back thigh lifted, flow from lunge to modified pyramid (similar to first flow but with back knee lifted).High crescent lunge version 1: add side stretch.Release leg to step back to a high crescent lunge.Standing pigeon (standing ankle to knee, opening outer hip).Uttanasana, roll up, shoulder rolls etc.Hands down, step forward to a baby standing split (standing leg bent).Step forward, come up to warrior two: flow exalted to side angle (focus on movement of hips).Step back three legged dog (open hip, do hip circles).Low lunge flow: low lunge to half splits (flow between poses), probably hands on blocks.Do first part of surya namaskar, but step right foot back to low lunge.Surya namaskar A x 3 (offer lots of modifications, etc, focus on breath).Downward dog, forward fold, walk to front of mat, uttanasana, roll up Tadasana.On forearms and knees, take hips in circles.Add in cat/cow seated undulations, sufi grinds (make a circle through hips) – change legs and repeat.
If I had to choose a peak, it would be upright pigeon (more on the two pigeons here), but really the intention is the hips. Props: two hard blocks, one chip foam block (for under knee in low lunge, or to sit upon).Soft joints (bent knees, bent elbows: find more “buoyancy” in joints).Create a theme to get students out of the head and into a nourishing state of surrender/receptivity.Use juicy language to evoke a nourishing practice (words like yummy, delicious, nourish, sense, connect, enjoy, delve, carve, explore, etc).Help practitioners get out of their head by playing music that invites movement and softness.Focus on flow and feeling rather than getting poses “right”.Every practitioner’s hips are different students should be encouraged to embrace their own unique structure and capacity.As this is a more cooling, lunar practice, you can invite exhales through the mouth rather than consistent ujjayi. This is an “unsticking” sequence, where practitioners find the energetic flow to release densities in the body. The strength of the moon is equally powerful, but she moves like water or air. Rather than focusing on long holds and fixed alignment, invite your students to move in spirals, loops, and undulations. Lunar energy is more feminine when we embrace the sacred power of the feminine, we invite surrender, receptivity, creativity, changeability. Solar energy is like a blast of sunlight: direct, fierce, and forceful. Rather than sequencing to a peak pose, this anatomical intention of this sequence is rather to mobilize the hip joint in all directions.Įnergetically, this sequence is lunar rather than solar. This sequence is a well-rounded flow yoga class for all levels that take an “around the world” tour of the hips: opening the front, sides, and back of the hip joint. I’ve been playing with this delicious hip opening sequence this week.
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