To prepare my body for the pose, I have been using a sequence that I am adapting from an old copy of Yoga Journal and different approaches from classes and workshops that I have taken.
- The sequence starts with a forward bend. I have been experimenting with this - lifting the toes onto a rolled up mat or block to get a deeper stretch of the hamstrings, holding the pose for a few minutes, or approaching the pose in a restorative way - propping up the head, etc.
- Next, I move onto rajakapotasana (pigeon). I have been using different variations of this pose. I do this pose twice on each side. The first time, doing the pose my traditional way - front leg bent, back leg straight. Then I do the pose a second time, trying to get my front leg closer to parallel to the front of the mat - which means that I have to prop myself up a bit, but the opening it creates in the hip is wonderful. Sometimes I will bend the back leg into the body as well.
- I then move onto a lunge sequence - runner's lunge variations, added quad stretches.
- Then I approach Hanumanasana - utilizing bricks to support where I am currently with the pose. I utilize different brick heights to elevate or lower the groins closer to the floor
The experience thus far has been amazing.