Right here’s a fast step-by-step information to the height pose sequence above:
Poses 1-2: Truthfully, I like to start out follow on my again—particularly after I’m going to sort out demanding postures in a while. Supta Padangusthasana is the proper strategy to settle in, decelerate, and open the hamstrings and adductors.
Poses 2-5: I don’t LOVE core work—solely masochists and narcissists, do (proper?). However, truthfully, I can’t keep away from it any longer (I’m previous 40 and I’ve gotta push again slightly tougher than after I was 20). These three poses will strengthen your middle and heat up your physique very quickly. Additionally they present an “energetic” bridge between mellowing out in Supta Padangusthasana and getting issues shifting within the standing poses that comply with.
Poses 6-10: Down Canine warms up the shoulders, lengthens the backbone, and opens the again of the legs. After I’m specializing in Vasisthasana, I emphasize broadening my scapulae, firming the outer edges of my scapulae towards the ribs (by participating my serratus anterior muscle groups) and externally rotating my higher arms. All of those actions are important for Vashistasana, too. Pigeon, Gecko, Uttanasana, and Prasarita Padottanasana open the hips, hamstrings, and internal legs.
Poses 11-14: Along with opening the legs and hips, this mixture of standing poses brings consideration to the again leg. The again leg in standing poses is much like the underside leg in Vasisthasana. It needs to be sturdy and steady with the intention to help the opening of the highest leg. These poses remind me to remain centered on how my total physique works collectively in all postures.
Pose 15: Utthita Hasta Padangusthasana is a standing model of Vasisthasana. Consider them as the identical pose with totally different relationships to gravity. I don’t have an illustration of the leg out to the aspect—however, you’ll want to take this model of the pose as properly. It is a nice alternative to remain related to your breath as you follow balancing. It’s going to be even tougher to remain related to your breath in Vasisthasana, so that you would possibly as properly get began now!
Pose 16: My hamstrings and adductors are comparatively tight, so Vasisthasana continues to be difficult for me. It’s accessible, nevertheless it hardly ever feels sleek! That mentioned, I’m at all times content material after I’ve labored on this pose. If this variation is an excessive amount of, please be happy to do the posture along with your legs stacked or your prime leg in Tree Pose.
I hope you take pleasure in this follow and make some headway on this posture. Be happy to improvise and add no matter you want to the sequence. Please let me know the way it goes within the feedback beneath!
{illustrations by MCKIBILLO}