In order to prepare your body for Vasisthasana, you need to open your hamstrings, adductors (inner leg muscles) and outer-hips. It’s also a good idea to awaken your core and learn how to work your shoulders safely in the posture.
Here’s a quick step-by-step guide to the peak pose sequence above:
Poses 1-2: Honestly, I love to start practice on my back—especially when I’m going to tackle demanding postures later on. Supta Padangusthasana is the perfect way to settle in, slow down, and open the hamstrings and adductors.
This sequence focuses on stretching the muscles around the whole circumference of the hip joint. It’s great for relieving tension that can accumulate from long periods of sitting or standing and it’s also incredibly grounding. I like to do it after traveling or just at the end of a long, intense day. Spend 5-10 breaths in each pose (or longer if you’d like) and do both sides before moving to the next pose.
You’ll notice that the sequence ends with Lotus Pose. Lotus is a beautiful pose and one that many of us pine for. But I promise you that doing Lotus does not make you a better person or a better yogi and, if you force your way into the pose, you will feel physically terrible afterward. Surely this is not your goal after asana practice! My point is, if you are naturally very open or are familiar with the pose, feel free to finish with Lotus. If not, then it’s just as valuable to end in Ardha Padmasana (Half Lotus) or with your legs crossed in Sukhasana (Easy Pose) and your attention drawn inward. (And for more hip opening, here’s a full sequence that specifically focuses on building up to Lotus.)
It’s holiday season and, for me, it’s “My child is in preschool and constantly has the sniffles season.” Whether you’re in hyper-drive, ticking your way through the holiday to-do list or you’re feeling too depleted to get off the couch and do yoga, the yoga sequence here is invaluable to have in your back pocket during the winter months. It’s not a high-intensity practice – it’s a healing, nurturing, immune boosting yoga practice. The poses encourage relaxation, reduce stress, and facilitate circulation throughout your whole body. These are the three most effective things that yoga asana can do to help support your immune system.
Yoga for the Immune System
You’ll start off on your back in a Supta Padangusthasana series, which requires very little exertion for those of you feeling fatigued. From there, you’ll gently open your hips, where stress and tension often pool. Then you’ll move into forward bends, which facilitate quiet, inward-drawn attention. You’ll finish with some rejuvenating yoga inversions that reverse blood flow and open the neck and shoulders. (Sometimes they even relieve sinus congestion, although too much inverting can make it worse, so listen to your body.)
As you move through the practice, give yourself permission to slow down and settle in to your body and breath. Try to be as gentle and patient with yourself as possible – especially if you have a cold when frustration and impatience can rear its head. These qualities—going slowly, nurturing yourself, taking your time—are your own natural antidotes to stress, depletion, and fatigue. I hope this sequence helps you tap into them and have a healthy winter season!
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