Since yesterday’s practice, I knew I needed to fit in some recovery and mobility work to “fix” my hips and shoulders before moving on. Luckily, Kelly Starrett had two shoulder mobility WODs in line (this and this) that helped immensely. I didn’t have a bar and had to get creative, but with a little help managed to give my shoulders a really nice stretch. Finished that session off with a few minutes’ worth of Garudasana arms.
I dealt with the hips in the afternoon. I used the following Yin sequence to work mostly on external hip rotation, going progressively deeper:
- Start out in Easy Square (simple cross-legged position) for 3 minutes, then go into Full Square (aka Firelog) for another 3 minutes. Make sure the calves are stacked, the feet flexed, and use a block and/or blanket to support the knees as needed.
- Do some Windshield Wipers to loosen up, then repeat on the other side.
- Switch focus for a bit to the hip flexor by going into Baby Dragon for 2 minutes.
- “Flap” the bent leg a few times before settling into Winged Dragon for another 2 minutes.
- Bring the knee back to a Baby Dragon position before sliding the foot of the front leg towards the opposite hip to come into Swan. Keep the foot flexed, get comfortable, and drape the upper body over the bent leg in Sleeping Swan for 3 minutes.
- I like to come into Crocodile (plank on elbows) as a counterpose. Repeat Dragons and Swan on the other side.
- To finish up, do some Reclining Twists for a couple of minutes per side, and then relax in Shavasana for 5 minutes or so.
A short sequence (didn’t take more than 40 minutes), but enough to put a smile on my face 🙂