40min - Lunar Core and Hip Opening // Summer Yoga Series (Patreon)

Hello everyone!

I'm really in love with the practice for this week. And I'll tell you why. You might think that since we got started with a Sun Salutation Warrior Namaskar last week, that it's just going to keep building with the same intensity. But there are many directions, and many poses to explore! While this class IS INTENSE, it moves in a different direction. You will get to focus on stretching deepiy into the hips and shoulders, and move with the power of your back body through breath and core connection.

Let me explain a bit more... :)

First 10-15min, Breath--

Roll your shoulders into your back a few times and establish a rhythm with your breath. Equal part inhale to exhale. 

Move onto all fours. Cat's Breath is similar to "cat cow" but we are reversing the pattern of breath to inhale during the round back, and exhale during the open arch. This energizes the core with a different pattern of breath and movement, taking the inhalation through the back spaces of the lungs.

Follow along with a Lunar Namaskar (moon salutation) style of flow, keeping the Cat's Breath pattern of inhaling into core connection and exhaling into open arches.

Second 10-12min, Body--

This is the body of the practice. Intensity builds through dynamic movements that create openness in the hips and shoulders, taking you into an uplifted stillness of High Crescent. 

Begin with Downward Dog leg lifts, extending one hip open to the sky. Step through to a Low Lunge, and open into the variation for this class. This is a perfect stretch for the Psoas Muscle (deep hip / core) as well as for the shoulders.

Then step into Parsvottansana (forward facing pyramid) which deepens into the psoas and stretches the outer hips, hamstrings, and back.

Now, go long into a powerful lunge and with a strong extended back leg, rise into High Crescent. Balance comes from the stability of your back foot and leg with flexibility through the psoas, and depth of your front hip with forward alignment in your trunk. 

Coming back down, practice perching your knee over the back of your arm (half crow) and pressing 3 plank pushups. Extend back into Downward Dog Lift, and steady your breath in Downward Dog.

Rest between sides.

Final 20-25min, Bliss--

This is where the magic happens. The time spent in these stretches "solidifies" so to speak, the strength and flexibility you worked for through this class. Allow your muscles and joints the time and focus to align more deeply with these stretches.

Bridge pose, stretches the psoas (both sides simultaneously) and anchors the arms with shoulder opening. 

Pressing into full Backbend is optional, but see if you can at least get one hand into position at a time, maybe both hands at the time time, to get the tricep stretch. If you feel comfortable, lift your hips like bridge, and then if you still feel comfortable lift your chest into Urdhva Dhanurasana (Upward Bow / Wheel / Backbend)

Now, Cat's Tail Twist is one of my all time favorites. This will be good for your IT Bands! And it will decompress any tension in your hips and spine.

Finally, Upward Leg Stretch with a big toe clasp. I take minutes to get to my big toe so even if you don't do the clasp your can work with the other hand positions. 

And, resssst. Sit. Meditate. 

Have an excellent week everyone. I will follow up on Tuesday with an additional note and supplemental practice... and maybe you will have had a chance to follow along with the video by then :)