Lawrence Reilly

I first heard the assignment as “pick the pose you have the most trouble with” so I immediately thought of Paschimottanasana. Often, when I practice rigorously and honestly, there is little difference between my Paschimottanasana and my Dandasana. I’ve been told by Yin teachers that the angle of my acetabula is too wide for me to change this ever (it is true that Baddhakonasana and Upavista are much easier.) I’ve been told by Ashatanga teachers if I work hard and persistently, my body will change. I’ve been told to bend my knees a lot. My beloved Iyengar teacher gave me the most sensible outlook, saying “if you don’t straighten your legs, they will never straighten.”

        But when I re-read the assignment, I saw it was the most difficult aspect of my practice, and this is very different. I struggle most with discipline. I teach mostly during the afternoons and evenings, leaving the whole day free for me to find the time to practice, but I wake up very lazy. It’s not that I’m not a ‘morning person;’ I love mornings, but I love to stay in bed, drinking tea, reading, and talking on the phone. And my ‘mornings’ can sometimes last all day.

         I ended up trying for a class that would examine Paschimottanasana, but one that starts slowly, gently, with a gradual building of intensity. A practice that wouldn’t be too much of a challenge to roll out of bed and do. Think of it as a morning class for people who don’t like morning classes.

1. Constructive rest w/belted thighs
2. Supta Padangusthasana w/belt, all variations, ending with both feet in strap
3. Roll up to Caterpillar, the Yin version of Paschimottanasana with bent knees, blocks, blankets, bolsters or cushions under knees, hips and thighs as needed
4. Roll back to Snail (Yin Plow) with feet on block or bolster, knees soft, less on shoulders than upper back, gently bend and straighten legs, one at a time and then together
5. Roll up to Uttanasana
6. Starting to warm up with some Surya A’s, Surya B’s adding in poses emphasizing straightening  of legs (Warriors I & II, Parsvottanasana, Padangusthasana, Prasartia Padottanasana, Skandasana)
7. Back on the floor, Setu Bandha w/hands supporting sacrum, legs bent and then option to straighten
8. Purvottanasana w/legs bent, second time option to straighten legs
9. Pond pose
10. Twist on the floor w/top leg extended and optional support
11. Dandasana through various seated poses (Baddhakonasana, Janu Sirsasana, Upavista Konasana) leading to Paschimottanasana
12. Halasana, Salamba Sarvangasana
13. Viparita Karani w/sandbag on feet
14. Savasana option w/blanket under knees