leg recovery

Teaching 12 classes a week really takes a toll on my legs.  By Friday, my legs feel like tree trunks with cement blocks tying them down.  So, on Friday morning, this is my new pracitice.  This might be a nice recovery practice for any runners or cyclists too. Times can be modified.

• supported upta vishta konasana  (wide legged forward fold), I really, really prop this one up.  Use blankets, bolsters, pillows, blocks.  Whatever you have. 10 minutes.
• supported paschimottanasana (seated forward fold), really propped up. 10 minutes.
• easy cross legged forward fold. 1 minute, then switch the cross for 1 minute.
• easy seat, thread fingers through toes, work on feet.  Few minutes.
• roll calves on pinky balls.  up and down each calf twice, stopping at any really tight spots.
• roll feet on pinky balls, standing. a few minutes each foot.
• roll hamstrings on pinky balls, stopping at any tight spots. Up and down hamstring twice.
• toes up brick (brick to wall, toes up, balls of foot to or toward floor, one foot at a time, a minute or so)
• big toe up, other toes down with brick (at edge of brick, big toe goes up the brick, other toes reach for the floor)
• big toe down, other toes up with brick (foot goes across brick, big toe toward the floor other four toes pointing up)
• down dog, walk out legs
• sit virasana or quad stretch at the wall (minute each side)
• roll feet on pinky balls (yes, again!)
• upta vishta konasana (active stretch, 10-20 breaths)
• seated forward fold (active stretch, 10-20 breaths) 
• restorative heaven (15-20 minutes)

Tada! New legs!