In the second part of our standing phase of the current series we do this warming, lengthening, strengthening (not to mention challenging) sequence of five linked postures.
This will really connect you to your outer/side thigh/butt area of the front leg. Remember to stretch less, tense less so if it is too intense then back off.
I did this sequence five times in 36 hours while teaching classes (not sure why I have scheduled five classes in that time frame!) and by the fifth time it was as though I had new hips. It made me think I should see if you can get a medicare rebate or something back from your health fund for coming to class as it should feel as though you have a whole new pelvis.
Runners and cyclists, I think you will particularly enjoy it!
Be mindful that you stay lifted out of the front hip so you feel tall rather than sinking.
Also, remain mindful that the front thigh rolls out and back thigh rolls in.
No squashing in the lower back. It should feel free.
I hope you enjoy this!
I have put the main postures below, with a few optional extras, which is why there are more than 5 steps.
1. From standing, step back...
2. To parsvakonasana...
3. Optional bind only if you can get it in the first second. Otherwise, let it go...
4. Turn this into a standing balance...
5. Then back to a lunge and turn it into a standing balance the other way (active spinal twist towards the thigh)...
6. To parivrttta parsvakonasana...
9. Ta da! You did it. Wowee. Walk around and see if you can sense a difference between your two sides before trying the second side.
Remember, these posts are mainly for people who practice with me and come to classes or who have an experienced teacher whom they can ask questions of and get feedback from. Learning from the internet is not recommended.
Might have to think about hip mindfulness workshop soon. Remind me to help you with this at our upcoming Sri Lanka retreat (16-19 July 2015) and in Bali in September!
Happy and safe practicing!