When I practice at home, I will start with Surya Namaskara – 2 sets a least with a few variations. It stretches the entire body especially when comes to lunge pose, I will stay for a few extra breath. I like it because it helps focus on the groin to open up the entire pelvis & hips.

I am back for classes now. I feel blessed that I don’t feel the intense pull when my legs are stretched wide open. Need to build up my strength back again. And I still need to keep doing the exercises from Mrs. Bains. So I decided to do Uttanasana for my lower back, calves and hamstring.

1. Stand in TADASANA (Mountain Pose). Place your hands on your hips.
2. Draw your knees and thighs up, lock your kneecaps, exhale – lengthen the spine out as you bend forward from the hips.
3. Reach down with your back straight, and place your hands on the floor beside your feet and look up. Take one or two breaths.
4. With an exhalation, extend your trunk down completely and allow your head to release toward the floor. To release further forward, lift your inner thighs up into the pelvis and lift your sit bones. Allow your breath to become quiet and even. Hold for 20-30 seconds.

   Variation: If you can’t reach your hand on the floor, place your hands on the block infront your feet and look up. Lengthening your spine to the crown of your head. Legs are straight. From here you can feel the excellent stretch on your legs.

I hope you enjoy the practice.

Namaste~ Melle