VIP Class Notes (Jesse)

Sit on a blanket or cushion(pillow). With your weight on the front edge of your sitting bones, bend your knees, press the soles of your feet together, and let your legs drop out like butterfly wings. Take your heels at least a foot away from your hips. With your hands on your ankles, bend forward from the hips to your appropriate edge, then relax your upper spine and let it round. Rest your head in the arches of the feet, on top of the stacked fists, or cupped in the hands while the elbows rest on the feet. If you can, stay for 3 to 5 minutes in all of the poses in this sequence. Inhale as you come up, then stretch your legs forward and lean back on your hands. Pause for a few moments in a neutral position after each pose.

Sit on your sitting bones, and bend your knees, press your soles of your feet together. Press your hands behind your back to elevate and support your spine. Make sure your pelvis is upright, which means your 2 ASIS joints and your pubic bones are aligned, not leaning back or forward. If you are able to maintain this position without your supporting hands, you can shift them forward and place them on your feet in front of you. If your knees are lower enough at around 120 degrees or more, you should open up the soles of your feet like a book. While sitting here, use your breath to make the pose go deeper. As you inhale, tilting your pelvis forward, pull your heels apart slightly, which stretches your inner thigh muscle. As you exhale, press your heels together again, to engage (which engages) your outer rotation muscle. If you repeat these 2 movements, you will feel your hips are opening up gradually. When you’re ready to come out of (exit) the pose, roll your pelvis back, bring your knees up and together.

prank – to play a trick on sb to make them look foolish