Hybrid practice -- emphasis on seated and supine poses | Yoga with Rita - Fulcrum Blu

We're close to the mat with this practice -- thanks again to Francisco Kaiut because his seated and supine poses are so effective for the ankles, hips, and core. kaiutyoga.com/
01:00 Baddha konasana on a block with feet torso length from pelvis - customize
01:15 Make a fist between base of toes for ankle dorsiflexion
02:44 Low lunge hip opener, arms at a diagonal followed by spinal rotation
05:02 Inch worm downward dog, cat/cow to utkatasana
06:02 Baby cobra on fingertips to strengthen back muscles
07:20 Swivel to sides in downward dog to side plank - vasisthasana
08:37 Forearm dog to lifted leg, bend knee
09:38 Baby cobra on fingertips again
10:14 Vajrasana - kneeling with ankle and toe stretch
12:15 Childs pose with side body stretch
13:50 Baddha konasana with fist between feet
15:55 Gomukhasana legs only elevated with forward fold
18:42 Supine gomukhasana legs work to keep the lumbar curve
21:50 Supta baddha konasana - to one leg lift
29:19 Savasana
Rita's website: fulcrumblu.com/
Anusara yoga website: www.anusarayoga.com/
#fulcrumblu #yogaforhips #anklemobility