5.15.2010

Standing Sequence for Open Hips and Hamstrings

Damn good practice today. I decided to play with the triangle variations to give my hamstrings some love. They've been in need of some extra attention. This standing sequence was really effective in opening up the hips and hamstrings, so much so that decided to go the route of a bird of paradise from baddha parsvakonasana and topped it all off with hanumasana. I haven't touched either of these asanas in a little while, and both were nice. It was also great preparation for some serious forward bending during my seated sequence. Marichyasana A was especially good.

For your perusal, and perhaps a little hip and hamstring opening of your own, today's standing sequence:

- Warrior I
- warrior II
- trikonasana (triangle)
- ardha chandrasana (half moon)
- inhale to standing and revolve to the left
- exhale to parivritta trikonasana (revolved triangle)
- parivritta ardha chandrasana (revolved half moon)
- inhale to standing, revolve right to face forward
- exhale to samasthiti (equal balance)
- vinyasa
- repeat on the other side.

- Warrior I
- warrior II
- utthita parsvakonasana (extended side angle)
- baddha parsvakonasana (bound side angle)
- baddha trikonasana (bound triangle)
- exhale to baddha parsvakonasana for 1 breath, then step the left foot forward near the right
- bird of paradise
- exhale leg down, inhale to plank
- vinaysa
- repeat on the other side.

- Anjaneyasana (Crescent moon pose, left knee on the floor) - 5 breaths with hands clasped overhead, thumb and forefinger pointing up and back, then 5 breaths binding the left foot with the left hand, fingers forward.
- vinyasa
- from plank, inhale right knee to chest for 5 breaths then exhale knee down
- eka pada rajakapotasana (one-legged pigeon) - 5 breaths folding foward over the right leg, then 5 breaths with the left foot in the left elbow crease, hands clasped behind head
- vinyasa
- repeat on the other side.

- bakasana (crow)
- vinyasa
- ardha hanumanasana (half splits)
- hanumanasana - (Monkey God pose, splits) 5 breaths with hands clasped overhead, thumb and forefinger pointing up and back, then 5 breaths folding forward over the right leg
- vinyasa
- repeat on the other side.

5 comments:

  1. Sounds super yummy! I have been loving my hip flexor and hamstrings too lately! What do you call half hanuman?

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  2. My half-hanuman is beginning from a low lunge, straighten the front leg and draw the hip into the socket. Press the heel into the ground as you bend the back knee (as if to sit on the back heel) as much as feels appropriate to increase the stretch in the front hamstring. What other "half-hanumans" are out there?

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  3. Oh, yes, I love that one! I've never heard it called half-hanuman.

    Did you see the pose in YJ a few months ago that was a combination of hanumanasana and eka pada rajakapotasana? Front leg out in splits, back leg bent, guy holding his back foot with his hands in a backbend. Mind bending, so inspiring.

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  4. I did not see that, but it sounds amazing. I do love working the backbend in hanumanasana, so that's something to work toward, though I cannot, as yet, reach back with both hands to grab that foot from any position, let alone the splits.

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  5. TELL me about it! I don't know if it's hip flexors, or just that I need extensible arm-pits. Or both! ;)

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