My new 40 minute practice to do what I want yoga to do right now - make me feel better for the rest of the day. It includes the poses I like, and excludes ones I don't like, and don't feel like I'd be warmed up enough for.
3 Surya A, 3 Surya B. For the last B, I hold each upward dog for a breath or two, and hold the Virabhadrasana I (warriors) for a couple of breaths too.
Padangusthasana and Pada Hastasana (the two first forward bends, 'hand to toe' and then hands under feet)
Trikonasana and Parivritta Trikonasana (triangle and reversed)
Prasarita Padottanasana A and C (wide leg forward fold, first hands to floor then hands clasped behind).
Utthita Hasta Padanghustasana (the straight leg balance). Skipping the forward fold, and enjoying the fact that I can hold it and feel stable and balanced. And poised.
Vinyasa to sit down and . . .
Paschimottanasana (seated forward fold, hold toes, then holding hands around my soles).
Ardha Baddha Padma Paschimottanasana (seated half lotus forward fold) Though more on this later.
Janu Sirsasana A
Marichyasana A and C
Navasana (boat pose) just 3 of these, lifting up properly in between - which I can only do when I've not slogged through every asana and vinyasa of the series up to this point!
1 back bend with shoulders on the floor, 3 Urdvha Dhanurasana, then the counter forward bend.
Shoulder stand, halasana (plough) and then matsyasana (fish) with straight legs.
Headstand - one against the wall, not good the past two times, feel very weak. Then 10 breaths of 'dolphin' on my tiptoes.
3 seated poses, savasana . . . and the day begins.
That half-lotus that I said I'd write more of - I can 'feel' my left knee in that pose, so on the second side there's no forward bending for me right now. I think, hope, the knee discomfort (no pain) is from carrying one of the twins (3 month old nephews) in a sling for much of the time when on holiday, and then doing lots and lots of jiggling, marching, lunging walks, all actions which have the desired result (a sleeping baby) but are using the knees to constantly bend and straighten. Wonder if that movement with extra weight might not have been a good thing.
Plus I've put on a fair bit of weight myself, so every daily action has a few extra pounds of pressure associated with it, and the increased size must have knock on effects on my asana. Is it easier to hurt the knee when the joint can't close so well because the thigh and calf are bigger? Is my lotus leg at a slightly different angle now? Full lotus, in the finishing poses, is fine. I've not attempted the standing forward bend, that's tricky at the best of times, for both knees (the standing leg is in danger of over extending, the balance required takes focus away from protecting my knees). Neither have I risked the lotus version of matsyasana, or Mari B or D. They both, I suspect, would be a problem.
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