Happy Easter!

(image found here)

Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Be present

During practice start to sense the quality and clarity of the movements you make and ask yourself these things...

Are you bringing more effort then required?

Are you adding anything unnecessary to the movement?

Are you really trying to sense how you feel, moment by moment, through the movement?

pose of the week

Viparita Karani (Legs-up-the-wall pose)

Viparita Karani is a very rejuvenating and refreshing inversion. It's definitely one for people who spend long hours standing or sitting who may experience swelling in the ankles. It is also ideal for cultivating an optimal postural alignment in the carriage of the upper body as it lengthens the spine and gently stretches and opens the shoulders.
Definitely one of my favourites.
 
Practice You can practice this with our without support and both have benefits. This is a nice guide for setting up.

Sequencing Viparita Karani is usually considered to be a restorative pose, sequenced near the end of either a restorative or active practice, but it can also be practiced as a pose in itself. Excellent preparations include: Supta Baddha Konasana, Uttanasana, Virasana and Setu Bandha Sarvangasana.
I like to follow up with Supta Sukhasana or Savasana.

Benifits. This pose is quiet calming for the nervous system and therefore has a very rejuvenating effect in a short amount of time. It relaxes the abdomen and releases tension in the solar plexus which helps deepen the breath. It can relive lower back pain and create more evenness in the pelvis.

Cautions Many teachers maintain that Viparita Karani is an inversion, and as such should be avoided during menstruation. I think its OK done without a lift during menstruation. As with any inversion Viparita Karani should be avoided if you have serious eye problems, such as glaucoma. With serious neck or back problems only perform this pose with the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.


image from here