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!