Friday, February 21, 2014

So many variations - update on personal practice

Image compliments of
Is it too early to think about crocuses in bloom?

At training, as we pulled our bodies apart and experimented, close to the last day I did a twist a little too far and strained an SI ligament.  I've been caring for that dear sacrum issue since I returned with a steady practice involving supta badokanasana, bhujangasana with krama inhale and chanting, and vimanasana.  I've also ditched bikram for swimming for the moment.  All the asymetrical standing work in that series is not for me right now.

Today I added in a variation of supta parsva padangusthasana.  Lying on your back, you have one foot on the floor close to the hips, and one leg outstretched.  Hug in the bent leg and put your same-side hand on that inner thigh.  With opposite hand on opposite hip, holding that hip down to the floor, you open and close the bent leg out to the side.  When you're "open" you can then extend and straighten that leg which helps the knee.  I did just a small number of reps on each side.  This really gets to that area of my right outer hip that I want to bring awareness to longterm, but I have to be careful the asymmetry doesn't bother the sacrum.

I returned to badokanasana to even things out and make the sacrum happy.  Then back to bhujangasana with krama inhale and chanting, legs opening more and more after a few repetitions.  Vimanasana with no external rotation then with external rotation to delve into the hip.  It was a nice practice!  I love my new short practices... my yoga snacks.

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