The Dynamic and the Static
We can stretch dynamically, we can stretch statically. When we stretch dynamically, we move/pulse/flow as we lengthen our muscles. When we stretch statically, we hold the posture and breathe length into our muscles. This following sequence again comes from my ladies yoga sessions (where a group of teachers get together to play and plan our classes). It's a great combination of the dynamic and the static. Enjoy!
- Begin on the front of your mat facing forward
- Janu Sirsasana (Head to Knee Pose)
- Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
From YogaJournal.com5. Facing the back of your mat, place both hands under shoulders6. Draw planted knee into chest for plank with knee-to-nose7. 3-legged Downward Facing Dog8. Plank with Knee-to-nose9. Flow between steps 7 and 8 a few more times10. Camatkarasana (Fallen Triangle) prep, keeping both hands on the floor11. Take three chaturanga push-ups12. Fallen Triangle13. Let your body gently fall into a wide-legged seat (you should again be facing the front of the room, and your mat)14. Upavishta Konasana (Wide-legged Forward Fold)15. Baddha Konasana (Bound Angle Pose)16. Repeat steps 1-15 on other side, perhaps alternating two different static stretches for steps 14 and 15