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Sweet Vinyasa: Geeky Exploration of the External Hip Rotation.

We explore the action of extrenal rotation of the hip in great depth. [learn more]

Sequence: We begin supine, move through a standing flow, playing with arm balances and seated postures. [view complete sequence]

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1 comments
Teacher: Kira Ryder
 
 
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Info

Teacher: Kira Ryder
Duration: 90 minutes
Date: Wednesday, Nov 10, 2010


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sweet vinyasa
10 peeps
1 drop in

opening
supine
windshield wiper
side line lengthening

hip opening with intention of understanding action of external rotation
eye of the needle play
half happy baby play
rock the baby
angle circles
rest supine

repeat other side

Full Happy Baby

Roll up to Sitting
Sukhasana with Side Waist stretching x 2
Roll onto All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Uttanasna
Malasana Play with Feet and Hip Awareness
Utanasana
Roll up to Standing

Tadasana
LAM
Utthita Tadasana
Sun to
Sequence 1
Lunge
Hammock
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Plank
Side Plank
Dog
Side Plank
Dog

Plank
Locust Play
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Tree Pose Both Sides

Tadasana
VAM
Uttihta Tadasana
Sun to
Sequence 2
Lunge
Blueprint Side Angle
Triangle
Open Triangle
Wrapped Triangle
Bound Side Angle Pose
Low Lunge
3 Legged Dog
Dog

Vinyasa 2
Locust Play
Rocket Cat
Plank
Dog

Repeat Sequence 2

Side Plank with Tree Pose Variation Both Sides
Dog

Vinyasa 3
Plank
Locust to Bow
Rest
Childs Pose

Seated 1/2 Box with Hip Play
Marichyasana Twist
1/2 Lotus forward Fold
Rest

Repeat Seated Sequence Other Side

Bridge Pose x 2
Knees to Chest
Eagle Spinal Twist Both Sides

Savasana

 
Submitted by JodiB on Sun, 2011-02-20 12:54.
#1

Just finished this practice and I feel heavenly.  The hip work was really extensive and I actually feel loosened up for a change.  I have a lot of problems visualizing external hip rotation (or I guess I get mixed up about what is external versus internal in different positions, and this helped a bit to set it a bit deeper into my mind.

Kira's voice, as always is just like a sweet angel and I find her speaking so soothing.  Thanks for making this day a little easier for me. :)

  

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