Stay here for at least two minutes or stay the whole time!ĭragons Part II – Dragon Flying High (2 min) Allow the hips to settle in and downward toward the earth. Always pause as you feel the sensation rise and take several moments to breathe and connect.Īfter this pose, make your way back to Shoelace on the opposite side.įrom table or dog, step the right leg through and into a low/baby dragon with the hands framing the foot. Stay up if you feel plenty of sensation or start to make your way into a fold from this position. Utilize props here to support you where things feel a little unstable. Stay upright for several moments to allow the body time to acclimate to the new shape and eventually start to fold and surrender toward the earth.Ĭome back upright into your swan pose and draw the back leg forward once more “stacking” it on top of or in front of the forward leg. Rise up from your fold and take the left leg behind you for swan pose. You are always welcome to let those imperfections in! That’s how we practice compassion. Don’t worry too much about stacking the knees here. Fold forward if and when it is appropriate for you. Find a position where the hips can settle so your spine can remain long. The right leg can extend straight, or bend it underneath the left for the full pose. When ready, cross the left leg over the right. Guide the legs back together and rise up to seated to take a moment to feel the rebound effects of frog pose. If you find yourself fighting this pose, come out of it a step and find a place where your mind and body are able to breathe and focus through the sensation. Just make sure you can stay wherever you eventually land in the pose for several minutes without being “tense”. You may stay lifted on your hands, lower onto your forearms/bolster, or come down to your belly. If it’s too much for you today, please just reposition in a wide knee child’s pose. Utilize your bolster under the chest or hips here if it’s useful for you! Eventually, begin to walk the knees and feet out wide, allowing the hips to settle toward the earth for frog pose. Make your way to table for a few moments to breathe and move in any way that will help you work out the tension from the previous pose. Let the weight of the head rest into the earth or a prop and take some time to breathe, connect with an intention and enjoy the moment. ![]() To keep things more gentle in the hips and focused in the spine, narrow the legs a bit. If you’re ready to dig into the hips, take the knees wider. Need a timer? I highly recommend the CDN TM30! It’s got a vibration setting that’s just the right subtle reminder to ease out of the posture.īegin your practice by making your way to childs pose. This is a great practice to start or end your day. Make sure you have some time so that you will be able to completely relax and not worry about the next thing on your to do list. The practice will take you about 60-75 minutes. Yes, your hips (especially if there is a lot of tension) will experience a lot of sensation in these poses - but there should not be any pain. You have time in each pose to determine whether to go deeper or to back off. Really listen to the sensations that you encounter physically and mentally. I encourage you as you move through this yin sequence to take it easy. With all of this said, it is also very important to be gentle with yourself when taking a hip focused class. Without this release, we will build up the tension which can lead to emotional confusion, difficulty thinking clearly, and physical problems (such as lack of flexibility and injury). ![]() We need those moments to recreate space, to pull our intentions in, and take a deep breath before we move into whatever is ahead in the next moment. That’s why opening the hips happens so much in our practice, because we constantly need that release. When we “open up” the hips, we recreate the space we need in the joint to release that energy so we can open up to whatever life hands us next. A large chunk of that emotional stress hits the hip joints, creating that sense of tightness. Whether you are having a great day, enduring a frustrating situation, or a moment of stress on your morning drive - your emotional energy is sent out into the joints where it builds tension. Your hips are also directly related to nerve endings and energetic placement of your emotions. ![]() The more open and stable your hips, the better your sense of balance and the smoother your transitions. Your hip joints are one area that will get a lot of attention in your yoga practice.
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