Blossoming Lotus

Blossoming lotus is seated pose and deep groin opener that requires balancing on the site bones. In this week's home practice, you will open the hip flexors and work on creating spaciousness within the groins during all aspects of the practice. 

---

Reclininig Flow
Supta Virasana

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

---

Happy Baby Pose
Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. ​

---

Crescent Lunge to Runner's Lunge Flow
Anjynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.y

---

Lizard Pose
Utthan Prishtasana

​Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. 
Variation I: Lower the torso toward the floor as you first keep the left knee on the floor. 
Hold both variations for 5 breaths, before releasing and repeating to the opposite side.

---

Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

---

Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath, ending in Uttanasana.

---

---

Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.

---

Marichi's Pose I
Marichyasana I

​Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg. 
Hold up to 1 minute each side, then release. ​

---

Bound Angle Pose
Baddha Konasana

Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed. Do not press the knees towards the floor. Rather press the heels together to widen the groins, and lengthen through the femurs pressing long towards the knees to widen the sacrum. Hold 10-20 breaths then release.

---

Blossoming Lotus Pose, Prep
Vikasitakamalasana, prep

Sit with legs wide, knees bent and feet on floor. Reach right arm inside of right leg and hook elbow behind knee. Turn torso towards the left and lengthen both sides of the waist. Raise left arm and reach behind the back to open the chest.
Hold 5-10 breaths, then release and change sides

---

Blossoming Lotus Pose
​Vikasitakamalasana

Sit with legs wide, knees bent and feet on floor. Reach right arm inside of right leg and hook elbow behind knee. Repeat with left arm. Lean slightly back and lift legs off floor and extend front of torso as you balance on sit bones. 
Hold 5-10 breaths, then release feet to floor.

---

Extended Blossoming Lotus
Utthita Vikasitakamalasana

Sit with legs wide, knees bent and feet on floor. Reach arms inside legs and grasp big toes with thumb and forefinger, or use a strap around feet. Lean slightly back and lift legs off floor and extend front of torso as you balance on sit bones. Hold 5-10 breaths, then release feet to floor.

---

Half Lord of the Fishes Pose
Ardha Matsyendrasana

Sit with left leg cross-legged and that heel beside right hip. Step right foot down on the outside of the left knee. Inhale and wrap left arm around front of right knee. Exhale and twist into right leg, compressing the belly. Twist from belly, through ribs, chest, and then head. 
Hold for up to 1 minute, then release and change sides. ​

---

Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 

---

Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.