New job has got me wearing big girl shoes in an effort to appear more professional. Big girl shoes are wreaking havoc on my feet and legs.
I needed just.10.minutes. (which is good because that's really all i had). So, here is my 10 (maybe 15 minute practice)
1) 2 minutes of breath of fire in Thunderbolt pose on a block
2) Cat & cow - how ever many feel right
3) leg stretch on hands & knees - extend one leg out, point & flex toes take ball of foot to floor. stretch thru heel and calf.
4) step foot through to low lunge -
5) extend front leg into half monkey pose - bend knee back into low lunge -rotate body and lift outer arm into a twist
then back to low lunge
half monkey
Repeat 3x ending w/resting in half monkey for a few cycles of breath.
6) low lunge to gate posture
7) back to low lunge.
8) cat & cow
9) knees/chest/chin
10) cobra
11) 3 legged dog (unstretched leg lifted)
12)Hands and knees
Repeat steps 3 - 12 on opposite side.
From 3 legged dog
13) Downward dog
14) Forward fold
15)Mountain
16) Arch building exercises -
Spread the toes wide
Roll to the outsides of the feet ***VERY IMPORTANT to press into the outsides of the feet and NOT
roll into the ankles.***** Keep the pinky toe active and walk from the front to the back of the mat on
the outsides of the feet.
Repeat on the insides of the feet ****
Alternate the inside of one foot and the outside of the other - then switch feet.
17)Mountain
18)Lift heels and arms then rock back lifting toes and dropping arms.
19)Goddess squat with eagle arms - both sides.
20) Sitting meditation or savasana.
I needed just.10.minutes. (which is good because that's really all i had). So, here is my 10 (maybe 15 minute practice)
1) 2 minutes of breath of fire in Thunderbolt pose on a block
2) Cat & cow - how ever many feel right
3) leg stretch on hands & knees - extend one leg out, point & flex toes take ball of foot to floor. stretch thru heel and calf.
4) step foot through to low lunge -
5) extend front leg into half monkey pose - bend knee back into low lunge -rotate body and lift outer arm into a twist
then back to low lunge
half monkey
Repeat 3x ending w/resting in half monkey for a few cycles of breath.
6) low lunge to gate posture
7) back to low lunge.
8) cat & cow
9) knees/chest/chin
10) cobra
11) 3 legged dog (unstretched leg lifted)
12)Hands and knees
Repeat steps 3 - 12 on opposite side.
From 3 legged dog
13) Downward dog
14) Forward fold
15)Mountain
16) Arch building exercises -
Spread the toes wide
Roll to the outsides of the feet ***VERY IMPORTANT to press into the outsides of the feet and NOT
roll into the ankles.***** Keep the pinky toe active and walk from the front to the back of the mat on
the outsides of the feet.
Repeat on the insides of the feet ****
Alternate the inside of one foot and the outside of the other - then switch feet.
17)Mountain
18)Lift heels and arms then rock back lifting toes and dropping arms.
19)Goddess squat with eagle arms - both sides.
20) Sitting meditation or savasana.
