- the back leg stretching of the hip flexor
- the front leg hamstring and glute stretch
- the inevitable mindfulness and deep breathing needed to find the place that I don't want to punch someone while in this posture!
- Starting either from downward dog or a forward bend, INHALE and hop one leg back or forward to come to a lunge so that you feel a stretch in the hip flexor of the back leg.
- Begin by EXHALING and squaring off the hips, ensuring the front knee is over the front ankle, bringing hands under shoulders (on blocks is a great way to keep chest open) and putting extra cushioning under the back knee if you need it.
- INHALE and connect your shoulder blades, EXHALE and gently engage the low belly to deepen the stretch in the back hip and keep the low back happy.
- Bring both hands to the inside of your front foot and walk the foot out to the edge of your mat until you feel a bit of a groin stretch in that leg. Ensure the hips stay square. Breathe!
- Maybe you add external rotation to the front hip by lifting the sole of your front foot to face in or forwards, ensuring the ankle stays strong and foot is in line with the leg. If that doesn't feel good, drop the foot back down. Breathe!
- Maybe as you EXHALE you check out bringing hands to the floor, elbows onto blocks, elbows onto floor etc. Only if you can still breathe and not want to punch someone!
- If you want to kick your butt, tuck the back toes and straighten the back knee so the leg is hovering. (Fire Breathing Dragon. The name will make sense when you try it.)
- Hold for 30sec to 1min to start and over time lengthen the hold.
- Come out super slowly, INHALING to come up off elbows, EXHALING to shift back into child's pose or lying on the belly. Take any movement or stillness that will bring ease to your body and mind.
- Feel the difference between sides. Be amazed!
- Repeat on the other side being mindful each hip might have different needs.
In her teaching practice, Kassandra is committed to allowing her students the space and time to engage in their own process and self-activate their own healing by encouraging autonomy, insight, and self-acceptance. She is particularly interested in bringing the healing benefits of yoga and arts-based workshops and classes to special populations including seniors, folks with mobility issues, children and youth, and people dealing with trauma. Her hope is that people will leave her classes with tools to take into their daily lives, allowing yoga to slowly transform into a 24-hour a day practice.