I have had several requests for some shorter routines that you can practice on your own when you can’t make a class. Here is a 25 minute Forward Bend Practice you can do on your own once you learn the routine.
Hip Flexion and Forward Bends
Hold each position for 5 breaths
Start in Sukhasana (simple Crossed Legs Position) Stretch forward. Reach to the right. Reach to the left. Change the cross of the legs and repeat.
Adho Mukha Virasana (Child’s Pose)
Adho Mukha Svanasana (Downward facing Dog)
Uttanasana (Standing Forward Bend)
Tadasana (Standing)
1-3 Surya Namaskar A. See video.
1 Surya Namaskar B. See video.
First side: Come into Virabhadrasana I (Warrior I)
Virabhadrasana II (Warrior II)
Trikonasana (Triangle)
Virabhadrasana II (Warrior II)
Parsva Konasana (Side Angle Pose)
Take a Vinyasa: (hand to floor, step back to Down Dog, come forward to a high push up, lower to the floor, inhale into Cobra and exhale into Down Dog)
Repeat to other side
Vrksasana (Tree)
Adho Mukha Svanasana (Downward facing Dog)
Eka Pada Raja Kapotasana I (Pigeon)
Upavishta Konasana (Seated Wide Legged Forward Fold)
Badha Konasana (Cobbler’s Pose)
Janu Sirsasana (Seated Tree Pose)
Pascimottanasana (Seated Forward Fold)
Savasana
Here is a video version of this practice.
To make this video easy to listen to repeatedly, there are no instructions about the poses, only which pose to do next. These are not meant to be instructional. I assume you have some familiarity with the poses and know them well enough to do them on your own. If you have taken enough classes with me, you should be able to hear my instructions in your head as you move through these sequences. Following these routines is also a good way to learn. As you discover what you don’t know, you will pay attention to the next time you are in class. There are no modifications given or warnings about injuries. This is not an advanced practice, but still be smart., work within your limits. If it hurts don’t do it.