Hi Maria. I've added your new evening routine as an audio recording. For the next week, listen to this 25 minute practice in preparation for bed.

  1. Hip internal/external rotation
    Version A. Seated (Deer pose). Feet stay planted, lift knees. You will end up looking the opposite direction. Continue with the movement. Inhale to the middle and exhale down to the side.

 

 

 

Version B. Supine. Lay on back with knees bent, feet a little wider than hips. Let both knees fall to the left side, inhale to the middle, exhale to the right side. Continue with the movement.

2. Hamstrings
Version A. Standing. Step left foot forward, place a block (or something similar) under right shoulder and keep both hands on block. Move hips back and lengthen left leg as much as possible (without locking left knee). Feel the hamstrings down the back of the left leg. Remain for as long as you like then switch sides.

Version B. Supine. Lay on back with left leg up toward ceiling, right leg relaxes on mat. Hands hold behind left thigh. Lengthen left leg upwards as much as possible to feel the hamstrings down the back of the left leg. Remain for as long as you like then switch sides.

[s3mvp id='23']