Fozzy, you want some sessions with a teacher who is able to give you adapted poses specifically for you. If you weren't so far away, I would offer a one-to-one. Not something I feel can be done over the internet.
You're right Hann, I am so broken that I definitely could do with something highly specific.
Sadly, I've simply not got enough time to find a class a class at the right level with the right teacher. I have tried a class for over a year previously and she was good, but I did get a bit frustrated that even her beginner level I found very difficult and by the time I'd got the 93million blocks and pillows and belts etc I required (far more than everyone else), it was done and it was attempt the next torture.
I'm basically busy every night and most weekends now until June, so finding the time for a class is difficult. Hence I was hoping to find something that I could do for 20mins in front of the TV a few times a week.
On the other hand, a couple of new bendy hips and hamstrings and back and knees and calves and ankles would probably solve it...
Hiya Fozzy, I wouldn't worry too much about those two moments - though the 13:50 one I do a floor based modification of most mornings. Lie on your back, lift one bent knee up, then just really gently use your hands to move your thigh and knee closer to your body, either hold, or very gently pulse in and out of the interesting point. Slight changes in thigh angle (relative to body, so towards edge of body, straight up, into middle of body will feel very different). The other one, I can't do either, can't cross my legs at the moment at all. I would probably just go for the body bit of the movement with legs fairly neutral. That way you'll still feel a twist. Grandad yoga for the win.
Yes, that 13:50 pose is a seated version of what GOTD is describing as a reclined pigeon. A standing version of that could be described as this - standing, cross your right leg in front of your left leg and bend forward. It doesn't matter how deep you go and you'll feel a stretch on the outside of the thigh (IT band). You can have a chair in front of you to hold onto as well. Repeat with the left leg in front of the right leg. I'll give some thought to the helping your hips get a little more open...increased range of movement is very useful for running.
So I can't make my regular class this week because of Parochial Church Council - so I'm trying Body Balance at my gym (it's a Les Mills thing - my gym's a Nuffield). No real idea what to expect - it advertises itself as 'yoga fusion' which would normally make me run for the hills - but it's supposed to have elements of Tai Chi. That's a good thing, right?
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