I will share what I wrote down after class. I don't know what any of these poses are called, but hopefully a brief description will help.
After the warm-up, which I did not write down, we did bridges. We squeezed a block between our thighs and held another lengthwise between our palms. Lying on backs with hands at knees, we extended arms over our heads while bridging up, all the while maintaining the squeeze on the blocks. My back really likes bridges.
Then we did a supported bridge with the block under the tailbone, well, that place where it doesn't cause discomfort. From here we bend one leg grasping around the shin or thigh while extending the other straight, flexing the foot, and off the ground. The opposite direction of the flexed foot leg (away) and the bent leg (towards) stretched the psoas. This posture was then repeated on the ground with no block.
The next starts with table-top pose. Extend the opposite leg and arm, turning the foot outward. After 2 reps of this, we bent the back leg in what I can only describe as "fire-hydrant" pose.
Then Sun Salutations (which I really like and hope to get better at) and pigeon pose. Pigeon is awesome! I really need to stretch those hip flexors and my back doesn't like to arch. This helps.
We ended with a shoulder stand against the wall with a blanket under our backs so our neck spine is off the ground.
I hope these lay-person explanations are clear. This is my favorite set that we have done and it really stretches those back muscles that are so hard to access.
no subject
After the warm-up, which I did not write down, we did bridges. We squeezed a block between our thighs and held another lengthwise between our palms. Lying on backs with hands at knees, we extended arms over our heads while bridging up, all the while maintaining the squeeze on the blocks. My back really likes bridges.
Then we did a supported bridge with the block under the tailbone, well, that place where it doesn't cause discomfort. From here we bend one leg grasping around the shin or thigh while extending the other straight, flexing the foot, and off the ground. The opposite direction of the flexed foot leg (away) and the bent leg (towards) stretched the psoas. This posture was then repeated on the ground with no block.
The next starts with table-top pose. Extend the opposite leg and arm, turning the foot outward. After 2 reps of this, we bent the back leg in what I can only describe as "fire-hydrant" pose.
Then Sun Salutations (which I really like and hope to get better at) and pigeon pose. Pigeon is awesome! I really need to stretch those hip flexors and my back doesn't like to arch. This helps.
We ended with a shoulder stand against the wall with a blanket under our backs so our neck spine is off the ground.
I hope these lay-person explanations are clear. This is my favorite set that we have done and it really stretches those back muscles that are so hard to access.