Utkatasana to Cresent lunge series
DD
exhale step both feet between hands
inhale half lift
exhale fold
inhale Utkatasana
exhale airplane arms
inhale arms above head, transition weight into right foot
exhale step left foot back to crescent lunge
inhale commit to crescent lunge
exhale airplane arms
inhale arms above head
exhale twist to right
inhale crescent
exhale step together, hands at prayer makes this easier
inhale utkatasana
exhale fold
inhale half lift
exhale vinyasa chataranga to DD, repeat other side
cueing thoughts:
I suggest cueing a curve in low back during utkatasana, (aka slight tail-bone tuck with toned inner thighs, tush squeeze and engaged pelvic floor) otherwise the back extensors begin doing the work for the quads and glutes. During twisted/revolved crescent cue engaging the glutes, and have the extended leg (the leg that is back) femur pulled into it's socket (i.e. level hip shift) to create strong low back support (another good spot of pelvic tone cue, too). This will encourage the twist to occur above the sacrum in the lumber region instead of around the sacrum through the hips.
exhale step both feet between hands
inhale half lift
exhale fold
inhale Utkatasana
exhale airplane arms
inhale arms above head, transition weight into right foot
exhale step left foot back to crescent lunge
inhale commit to crescent lunge
exhale airplane arms
inhale arms above head
exhale twist to right
inhale crescent
exhale step together, hands at prayer makes this easier
inhale utkatasana
exhale fold
inhale half lift
exhale vinyasa chataranga to DD, repeat other side
cueing thoughts:
I suggest cueing a curve in low back during utkatasana, (aka slight tail-bone tuck with toned inner thighs, tush squeeze and engaged pelvic floor) otherwise the back extensors begin doing the work for the quads and glutes. During twisted/revolved crescent cue engaging the glutes, and have the extended leg (the leg that is back) femur pulled into it's socket (i.e. level hip shift) to create strong low back support (another good spot of pelvic tone cue, too). This will encourage the twist to occur above the sacrum in the lumber region instead of around the sacrum through the hips.
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