Last night I took a class using ropes. Although my hip creases and butt cheeks are sporting some pretty serious bruises, the class was great. What we did:
Hanging sirasana.
Uttanasana while standing in the ropes and folding forward, then reaching arms forward to lengthen the spine. Action was in lifting the rib cage, dropping shoulders back, and lifting the thighs up against the ropes.
Downward dog with ropes still in the creases of hips
option for hanging uttanasana (this was extremely challenging, as not only do you have to fight gravity but also just feels super weird)
backbending with option for dropping back into wheel. This was a super intense feeling for me--as I dropped back, I felt like I blacked out for a moment. We practiced this for a while, and as a result, I was up for hours last night. Zing!
We might have done some other stuff, but I can't remember now. Using the ropes created space to notice real alignment issues and really feel the work of 'simple' postures.
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