Basic Practice: Working the Legs
In this practice, we will be thinking about the way in which we reach through the leg when it is behind us. In each of the poses consider the following actions:
- In Standing Poses with the back foot on the floor: Slice the outer edge of the back foot firmly down into the floor. This will have the effect of turning the front of the thigh out, away from the mid-line of the body. Counter this by turning the thigh in which, of course, will pull the outer edge of the back foot up. Find a balance between the two in a “wringing-out” action which will create strength and stability though the leg into the hip and core of the body.
- Reach through the inner thigh, sending it into the heel, grounding the leg into the floor.
- Whenever the leg is raised: Reach and lift through the inner thigh, creating width across the lower back and strength and stability throughout the entire pose.
The Sequence:
Virabhadrasana 1 (Warrior Pose 1) variation with the arms up the wall
- Come into the pose with a foam block between the shin and the wall. Lean into the wall and reach the arms up alongside the ears.
- Slice the outer edge of the back foot down into the floor while rolling the top of the front thigh in towards the midline of the body.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Supta Padangusthasana 1 (Reclined Bog Toe Pose 1)
- Strengthen both inner thighs and send them towards the feet.
- Lengthen through the front of the descended leg, from the abdomen out through the toes and the top of the foot. Hold this position for several breaths.
- Flex the ankle and lengthen the back of the leg from the lower back and buttocks out through the heel. Hold this position for several breaths.
- Find a balance between the two, reaching out through the heel and the balls of the feet evenly.
- Repeat on the second side.
Virabhadrasana 2 (Warrior Pose 2)
- Slice the outer edge of the back foot down while turning the front of the thigh in towards the mid-line of the body to create the “wringing-out” action in the back leg.
Utthita Parshvakonasana (Extended Side Angle Pose)
- Once again, create the “wringing-out” effect in the back leg.
Ardha Chandrasana (Half Moon Pose)
- In the preparation, with all the weight on the front leg, but before coming up, take a few moments to reach out first through the front of the back leg and out through the toes, then out through the back of the leg and out through the heel. Then find a balance between the two, reaching through the entire leg and foot.
- Lift up into the pose by pulling both inner thighs up towards the ceiling.
- Having held the pose for several breaths, come out of it strongly by bending the standing leg and taking a big step back through the raised leg.
Virabhadrasana 3 (Warrior Pose 3)
- Com into and out of the pose through the same stages as Ardha Chandrasana (Half Moon Pose) above.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Shalabhasana Cycle:
[Hold each pose for no more than 15 to 20 seconds. Focus lifting with the the inner thighs and reaching through the fronts and backs of the legs evenly.]
Eka Pada Shalabhasana (Single Leg Locust Pose)
- Do the pose with the torso, head and arms released on the floor.
Shalabhasana (Locust Pose) legs only
Bhujangasana (Cobra Pose) staying low to the ground
Shalabhasana (Locust Pose) variation with the hands on the floor in Bhujangasana
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Shalabhasana (Locust Pose)
Bhujangasana (Cobra Pose)
Dhanurasana (Bow Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Sarvangasana Cycle:
Ardha Halasana (Half Plough Pose) with the feet on the chair
Eka Pada Sarvangasana (Single Leg Shoulder Stand) with one foot on the chair
Salamba Sarvangasana 1 (Shoulder Stand 1)
Ardha Halasana (Half Plough Pose) with the feet on the chair
Adho Mukha Sukhasana (Downward Facing Comfortable Pose) seated on the blankets and resting the forearms and forehead on the chair.
Shavasana (Corpse Pose) with the legs on the chair
Related Posts
- Intermediate Practice: Reaching the Legs out of the Large Intestine
- Basic Practice: Lengthening the Front and Widening the Back
- Basic Practice: Baby Back Bends
- Basic Practice: Connecting into the Torso
- Basic Practice: Stabilizing with the Inner Thighs, Widening the Back
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2010 Witold Fitz-Simon.
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