15 weeks

Month 4!

Week 15

Maternity dress 15 weeks 5 days

 

Baby is the size of? Orange or Apple

What are this week’s major developments? One way to deal with the havoc of pregnancy hormones: Focus on how much is happening with your baby. She's about the size of an orange this week, her ears have migrated to the sides of her head, and her eyes are moving to the front of her face. Plus, your little smarty-pants can now wiggle her fingers and toes and make breathing movements in preparation for life outside the womb. (whattoexpect.com)

Gender? BOY

Sleep? It is very easy to fall asleep these days I am so exhausted. I am also incredibly exhausted when I wake up. I have been trying to sleep on my left side this pregnancy to train myself for when I am no longer allowed to sleep on my back or tummy. Doctors say to stop sleeping on back between 15-20 weeks so I am now propping a pillow behind my back so I can’t roll over and if it I do its either uncomfortable so I wake up or Tyler lovingly pokes me and tells me I’m on my back. This is making sleep much less comfortable.

Food Cravings? I have been sick since Sunday. It’s been a week!!! I am so excited (knock on wood). Since I have been feeling better I have been trying to eat better. I have been eating lots of apples, string cheese, edamame, turkey avocado sandwiches, hummus and veggies and peanut butter/banana/honey sandwiches. I am a spicy food lover. But since the past few months every time I eat I don’t know if I will be sick after I cut way back on my spicy food. On Friday night I had a craving for Thai food and we ordered spicy delicious food and I didn’t get sick. Happy pregnant lady here.

What I miss? Arm balance yoga practice. Going to Adam’s (my main yoga teacher) classes and workshops.

What I love? It keeps sinking more and more am that I am pregnant which feels great + I LOVE NOT FEELING SICK every second + love knowing the gender and day dreaming about the future with Tyler.

Movement? I have thought I felt movement a few times this past week. It felt like a muscle spasm or twitch. I looked up what people say it feels like and they describe a fish swimming, butterflies flying, popcorn popping or a tapping feeling. So I am unsure if my muscle spasm feeling was baby boy or spasm. They say you feel movement between 16-20 weeks pregnant. I can’t wait to fill this little one moving. I have also been old that boys move more than girls.

Symptoms? Congested nose, heartburn, exhaustion, bloated.

Best moment of the week? My mom and I went maternity clothes shopping on Monday. It was really fun. I got a lot of pretty dresses and some much needed shorts. It was nice to spend time with my mom and talk about pregnancy.  Also this week I got my car detailed. No pregnancy related but much needed.

Exercise? I have been taking the dogs on an hour hike 5 times a week. I have also started doing squats. When we are on the hike and he dogs want to slow down or run of rail and explore I will do 10 squats at 10 different “rest” spots. Boy were my legs soar at first but I can feel them getting stronger. I have also been trying to lift weight 3-4x a week 10 mins is normally my max on weight lifting. I have also been doing a little yoga. Mostly hip, hamstring, quad openers.

Maternity Clothes? Yes!!

Meditation? I have been doing 20 min mediation at night before I go to bed to relax my body, connect with baby, and surrender to a higher power. I also find myself going into a little meditation when I sit down with nothing to do, I will close my eyes and feel the life inside my body.

Appointments? My next midwife appointment is in 2 and a half weeks and my next ultra sound is in a month.

 

On Monday we are going to Mexico!!! Cannot wait to relax with my husband and spend time with my sister who lives in a different state and create pregnant memories with my mom.

Second Trimester: 14 Weeks

Month 4!

Week 14

Size of baby: Lemon

This week’s major developments: This week's big developments: Your baby can now squint, frown, grimace, pee, and possibly suck his thumb! Thanks to brain impulses, his facial muscles are getting a workout as his tiny features form one expression after another. His kidneys are producing urine, which he releases into the amniotic fluid around him — a process he'll keep up until birth. He can grasp, too, and if you're having an ultrasound now, you may even catch him sucking his thumb. (babycenter.com)

Gender? We found out we are having a BOY!!!!!

this is looking up at his bottom. See the crossed legs, and his face peering down

Tech said "200% boy"

Check out this cute profile and that brain!

 

Sleep? At the beginning of the week was tuff. Morning sickness shifted to night time sickness and I was running from bed to bathroom multiple times but that has died off (knock on wood).

Food Cravings? Beef Jerky and peanut butter, banana and honey sandwiches. It’s been nice not feeling so sick lately. I have been able to eat salad without wanting to vomit and other veggies which is very exciting.

What I miss? My yoga practice.

What do I love? Feeling more pregnant. After finding out the gender it feels so much more real and I feel even more attached to baby boy Hoggan that is growing inside my belly.

Movement? I thought on 14 weeks 5 days I felt a little twinge or maybe a little twitch while I was driving, but I am not sure.

Symptoms? Stuffy/ sneezy nose, exhausted, some nausea but it is slowing going away

Best moment of the week? Finding out the gender!!! It was so exciting. We went for an elective ultra sound and the ultra sound tech used to be on OB in Europe but would have to go through school to be an OB in the states so he opened up this little shop with his wife. He was so knowledgeable he showed us the 2 hemispheres of the brain, the stomach. He even called our son a yogi because he was sitting in a cross legged position the whole time.

Exercise? Walking the dogs about 1 hour/ 5times a week. I have been trying to lift weights but it didn’t happen this week.

Yoga? Some seated hip openers and some rhomboid upper back work. Really gentle.

Maternity Clothes? I am going shopping on Monday for “official” maternity clothes but I did buy a lot of bigger tanks and some bigger dresses non maternity style.

Meditation? I got a meditation cd from Harshada Wagner and I have been doing some of his online correspondence courses for pregnancy. It has been really great a lot of focus on connecting with baby, relaxation, surrounding baby with love, light, health. I have been finding a spot to sit for 15-20 mins on the hike with the dogs and listening to one of these guided meditations it’s been really nice.

Appointments? We had the gender scan and a midwife appointment. The midwife appointment that went well. Our next appointment is in 4 weeks and in 5 weeks we have another ultra sound were they measure baby’s body parts.  

Neck Should Eblow Wrist Theraputic Sequence

So much of our life is spent in front of us. Think of all the many things you do with your hands in front of your...Texting, computering, reading, paper work, crocheting, yoga, eating, driving, pushing strollers, playing spots... This always reaching forward tightens and impingines parts of our body that can cause pain, discomfort and injuries to our neck, shoulders, eblows, and wrists. This sequence is about opening up the front of our body and as a results clears away many of the injuries assoiciated with these areas.

table with hands several inches in front of the shoulders so there is less weight on the wrist. Lift armpits toward ears to lengthen side bodies and use gravity to melt heart and integrate arm bones into the shoulder sockets. Stay here for several breaths
Table forearms same alignment instruction lengthen side bodeis, melt heart. These poses are helping the arm bones to remember where “home” is. If there is a misalignment in the shoulders it very often translate down causing pain in the elbows and wrists
Childs wide knees, forearms on floor, head supported by block continue to melt back of heart.
At Wall
Pec stretches 1. place one palm on wall like you’re giving the wall a high five. Lengthen the arms bones up and back and then turn your body away from the wall and press from your chest back through your hand into the wall. If you notice the head draws forward press the head back slightly. 2. stand right up to the wall like you are going to kiss the wall and extend one arm out to the side like half of a T, palm facing up. Draw from your fingers back through your shoulder blades plugging the head of the arm bone back into its home the shoulder socket. Press the pinky finger into the wall as you draw the head of the arm bones away from the wall then turn your chest 180 degrees away from your hand and extend from your chest back through your outstretched hand. These pec stretches are incredibly wonderful for the body and clearing out neck, shoulder, elbow wrist problems you could do these 5x a day if you have time.
Down Dog at wall hands are shoulder distance apart hip height. Lift the arm bones up and allow the heart to melt with gravity without dropping the armpits.
At Mat
Down Dog lift up the arm pits and look between the hands, plug the arm bones into the shoulder sockets, drop the head so it’s in line with the arms and melt heart
Cobra move hands forward if weight baring on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids. Upper arm bones parallel to floor slide head and throat back
Hero pose interlace hands knuckles on head palms facing the sky lengthen side bodies engage shoulder blades together, keep shoulders integrated as you straighten elbows toward sky
Down Dog
Uttanasana finger tips on floor lengthen side bodies, lift arm pits up and squeeze shoulder blades together, melt heart bend elbows out to side as you fold deeper
Wide Leg forward fold with clasp hands (if shoulders are to tight you can hold strap instead of clasping hands). Strong legs, lengthen side bodies, draw shoulder blades toward sit bones to lengthen neck.
Uttanasana armpits lifted as you fold
Down Dog arm pits lift up heart melted
Cobra move hands more forward if weight bearing on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids which are in charge of holding scapula’s on back. Upper arm bones parallel to floor slide head and throat back.
Dolphin forearms on floor fingers interlaced. Arm bones lifted and heart melted
Forearm stand
Supta Restorative back work take a blanket and make a skinny roll and place the bottom tips right above the blanket, arms in cactus shoulders should come to the floor. If it feels good on the low back you can extend the legs straight on the floor. If that is uncomfortable for the low back keep the knees bent soles of feet on floor and knock the knees together.
Down Dog- Uttanasana
 Seated Wrist stretches. Watch the inside of your wrist as you extend your wrist back in the air. You might notice a little bulge that appears. That the wrist retinaculum. We don’t want that to bulge out so with your other hand wrap your hand around your wrist and the retinaculum and apply pressure into the forearm and traction it down. With your hand supporting you’re the retinaculum down you can stretch your wrist and hand in all different directions as you keep pulling the retinaculum down. Yummy. Repeat on second side. This will train that retinaculum to stay sucked into the forearm.
Table with hands a little further forward then shoulders and test the wrists after that wrist stretching retinaculum integration, the wrists should feel stronger
child’s with block under head arm pits suck up into shoulder sockets, heart melts.
Shavasana

 

Strong Arms Soft Heart Sequence

Life is always asking us can we be strong? Can we be soft? Can we draw in and take care of our self? Can we extend out and share ourselves with others?  

I think it is so cool that we can practice these on our yoga mat.

Principles of emphasis: open to grace aspect of lengthening side bodies, muscular energy and organic energy
Seated Meditation manual inner spiral legs by grasping each thigh with both hands and rotating inner thigh in and broadening outer though out.
Tadasana half-moon side stretch
Supta Padangusthasana A-B
Parsvotonasana lift up the ball of the front foot for manual ankle loop
Uttanasana clasp hands behind back lengthen your side bodies toward the floor as you reach your arms toward the sk. Keep your arms and legs strong
Tadasasana clasp hands behind back
Surya Namaskar 5x
Table-DD focus on the actions of the arms and shoulders. Strong, integrated, straight, with inner deltoid rotating toward the front of room and heart melted.
Pigeon
Pigeon Quad start with a lifted pose so the hips are pretty high of the ground, then move the knee back further stay integrated with muscle energy by drawing the knees toward each other but you will be closer, but still lifted from the ground and take another quad stretch
Anjaneyasana twisted quad stretch
Mod. Parsvakonasana
Parsvakonasana
Trkonasana
Uttanasana cross hands behinds calves and hold on to the front of each shin, bend knees, engage muscles, draw shins in as you broaden thighs out, then scope tailbone press into feet and extend legs.
Baddha Konasana
Janusirasasna
Paschimottanasnaa
Adho Mukha Svanasana press hands into earth strongly, lengthen side bodies, melt heart, reach tail bone toward heels and straighten legs.
Bhujangasana lift one leg up at a time engage it then spiral each leg in lower leg and press toenails into mat, repeat with second leg. Root tail bone toward heals lengthen side bodies, expand rib cage and draw shoulders back.
Vrksasana engage your standing leg and press your bent leg foot strongly into thigh, once this strong muscle energy has been established rooted inner thighs toward back of room widening sit bones and then scope your tail bone into that space. Extending from hips into the ground and from hips up through your extended arms toward sky.
Vira 3 with your legs and arms muscularly engaged rotate your inner thighs in back and wide and scope your tail bone toward your heels lifting your low belly and puffing into your back body. Hug the legs and arms toward midline.
Ardha Chandrasana engage the muscles of the legs. I like to imagine there is a huge beach ball between my legs and isometrically draw the top leg down toward the midline isometrically pressing into the imaginary beach ball. Then extend from your hips into the standing foot, from your hips out the lifted leg, spine and arms.
Parsvotanasna bend both knees making it easier to draw the inner thighs in back and wide creating a healthy lordotic curve in the low back. Use your muscles to hold this good alignment as you straighten your legs –Ardha Hanumanasna
Gardudasana squeeze your legs and arms together strongly. Bend your knees deeply rotate inner thighs in back and wide, scope tail bone and lift chest.
Vashistasana
Wild Thing
Handstands
Shoulder Stand

Discipline leads to freedom

When I was younger this is something I just didn't understand. I thought freedom was not having to follow any rules and doing whatever I wanted, when ever I wanted. My loving father tried to get me to be more responsible so I would have more choices and therefore more freedom in my future but as a 17 little brat punk I didn't get it.

Oddly enough I learned this lesson through the practice of Anusara alignment. This style of yoga emphasis discipline and following specific alignment principles in a specific order. Anusara Yoga also emphasis freedom hugely. Read any article on Anusara and you are bound to come across the word freedom or creativity. I was confused at first. Didn't disciple stifle ones ability to be creative and free? I have learned the answer is NO! In fact discipline is imperative for freedom.

I now believe and have witnessed that if you practice yoga with no disciple, no rules or alignment principles eventually the body will get hurt and you will be severally limited to what you can do. If however you follow simple alignment principles the body will open deeper, you will move deeper in your practice and you will have a wider scope of poses you can perform (with out injuring yourself). On top of this practicing alignment on the mat heals the body, safe guards the body from injury and improves your posture so you will have more vitality and stamina to express your creativity and freedom in your life!

Another simple example of how disciple leads to freedom is our justice system. If one is to follow no rules and be completely free and do whatever they, want when ever they want. Most likely over time they will end up in jail or dead. These scenarios both strip you of your freedom. However if you use your disciple and don't break the law you get to experience much more freedom in your life.

In the sequence below the principle of emphasis is shins in thighs out. You have to be disciple as hugging the forearms and shins into the midline of the body to create stability and as a result of that stability you have the freedom to broaden the upper arm bones and though bones laterally. This space you create in the hips and shoulders is so freeing and removes a lot of held muscular tension. With the upper arm bones broad you can melt you heart (plugging the upper arm bones into the shoulder sockets and integrating the shoulders) with greater ease, and with the hips broad you can scope your tail bone creating strength in the low belly and back.  (S.I.T.O is short for shins in thighs out which is the alignment principle for the legs and we use the same short hand for this alignment principle for the arms but really arms is forearms in upper arm bones out.)

Uttanasana - Ardha Uttanasana
Uttanasana hands on outer shins push shins in with your hands elbows point out to sides like chicken wings and broaden the thighs out so the knees are in line with the second toe
High Runner Lunge - Lunge S.I.T.O legs
Urdhva Hastasana standing reach your arms over head with a block (wide) between your hands. Squeeze your forearms and hands toward the midline as you broaden the elbows and slide shoulders onto back body.
Lunge with block between hands S.I.T.O arms and legs
Table -Down Dog S.I.T.O arms and legs
Cobra with hands under elbows and shoulders and chest lifted isometrically slide hands and elbows toward the midline and you broaden collar bones and upper arm bones.
Tadasana clasp hands behind back elbows. Draw heels of hands and elbows toward midline and broaden upper arms and collar bones.- Uttanasana with clasp hands S.I.T.O arms same as in tadasana -Lunge with clasp hands S.I.T.O arms
Uttanasana bound cross right hand behind right calf in between legs and hold on to the front of left shin, left hand crossed behind left calf in between legs and holds front of right shin. Bent knees tracking them over the second toe then squeeze shins together with clasp- broaden thighs then scoop tail bone push from hips to feet and extend legs straight.
Table - forearm table S.I.T.O arms and legs
Forearm plank S.I.T.O arms and legs and scope tailbone to lift core while keeping heart melted.
Cobra S.I.T.O arms
Anjanyeasana prep- Anjanyesasana S.I.T.O legs and scope tailbone
L.L quad S.I.T.O legs and scope tailbone, extend from hips through floor and lift chest. with both elbows bent S.I.T.O arms
Pigeon
Mod. Parsvakonasana hand on hip S.I.T.O legs and arm
Parsvakonasana hand on hip S.I.T.O legs and arms
At Wall:
Table-DD- "L" stand handstand S.I.T.O work heart melted
Handstand back against wall S.I.T.O and scope tail up to heels
Fish twist S.I.T.O legs and arms
Symmetrical Pose to calm down nervous system before shavasana
Shavasana


Want to nerd out on some words:


Discipline

Synonyms:	conduct, control, cultivation, discretion, development, domestication, education, exercise, inculcation, method, orderliness, practice, preparation, regulation, restraint, self-command, self-control, self-government, self-mastery, self-restraint, strictness, willpower
Antonyms:	chaos, confusion, disorder, disorganization, neglect, negligence, permissiveness

Freedom

Synonyms:	ability, discretion, elbowroom,  flexibility, free rein, full play, full swing, indulgence, laissez faire, latitude, laxity, opportunity, own accord, play,range,
Antonyms:	captivity, confinement, imprisonment, incarceration, limitation, servitude, slavery

Core Power Asana Sequence

Most people hold fear, worry, anticipation, and stress in their bellies. Our belly is incredibly intelligent. The butterflies, the intuition, and all the other ways the belly communicates with us should how sensitive our “guts” can be. The belly also holds onto a lot! Being pregnant I can feel my fear of losing the baby, my anticipation over what life will be like with a baby, the stress of not being able to do as much as I want to do with morning sickness, just to name a few. Although I am not doing core work or twists right now like the sequence below suggests. In the past I have found these to be the most effective way to bring awareness to my belly to cultivate strength and awareness there so I can let go of what is no longer serving me. My practice these days is more meditative with awareness on my breath and on my belly I clear out the tension and welcome in a sense of calm, love and openness. Sometimes my mantra is as simple as: Inhaling space into my belly, exhaling letting the stress go.

Sucassana: Close your eyes and see a sweet softness manifesting throughout your body. See how all of the tendencies to contract and hold yourself back, hold other people accountable for your needs… see yourself releasing all of those tendencies now.
Supta knees into chest
Supta twisting core work inhale to one side pause and exhale bring back to center. Do it with bent knees first, and then do it with straight legs 90 degrees between thighs and hips.
Crunches core work. Target upper core and puff into the back of your kidneys.
Partner supta Kidney Work Exercise with [strap] which goes under their low back directly below their belly button. The yogi will puff low back into the matt and the partner will try to pull strap out. When good kidney loop is engaged strap shouldn’t move. Try this first with feet on the floor, then with knees bent and feet lifted off floor in line with knees.
Ardha Navasana- half boat pose knees bent, feel strength in your upper belly and your inner thighs. Every inhale brings fortitude and strength into your body.
Navasana boat pose with straight legs.
Janusirsasana- Lift belly and puff kidneys as you fold and lengthen chest toward toes.
Handstands keep kidneys full and heart melted.
L.L twist one hand down
HRL twist one hand down
HRL – parsvotonasana- HRL- Lunge
L.L quad- anjaneyasana
anjaneyasana – ardha hanumanasana – twisted ardha hanumanasna [2 blocks]
Parsvakonasana
Trikonasana
Parsvotonasa- walk both hands to outside to front foot twist prep- prasarita trikonasana. Inhale breaths lengthens torso exhale breaths twist. Let the twist remove any unintended tightness and twist out stress.
Plank hold 5 breaths inhale feel strong, exhale release any holding that’s not intended- chataranga- cobra- interlace hands behind back shalabasana lift up legs and chest
L twist. Back leg strong, straight and lifted, pull belly away from thigh
supta knees bent feet on floor hands on belly. Feel all the circulation in your belly, blood pumping, heart raising. Can you even feel you pulse in your belly?
roll over onto belly danurasana
Danurasana- rock on to one side kick – center- rock onto other side kick
roll onto back bridge
Bridge clasp hand series
Bridge hold feet come to top of head extend head into floor and stretch heart toward the back of the room
Urdhva Danurasana- come to the top of your head- draw shoulders back- roll more onto the top of your head/ forehead and press up. Press through your strong legs and send your heart over your hands and release anything you no longer need
Supta knock knees together- open arms like “T”. Feel the energy in belly, see if you can feel your pulse there without even touching your belly. Feel how soft your body has become. 5 breaths
Supta hands on knees and draw them in  circle a few times then take circle in different direction.
Thigh bone rooting
Twist
Twisting core work knees bent inhale to one side exhale back to center then to other side. Then do with your legs straight 3x
Paschimottanasana
Shavasana set up [2 blankets] to open heart and support cervical curve under neck.
Succasana one hand on chest one on belly, bring an opening to this space. Inhales feel yourself expand and get centered within yourself. When you exhale let go of stress, blame, shame, worry, anticipation…all the unwanted tendencies and tensions release. Make room for love and ease in your body.

Hanumanasana

Hanuman monkey god. God of the sun and the wind. He is the symbol of selfless service. The depiction of his pose is out stretched legs and arms that he can leap across mountains to save his people.

Some things to remember in this pose:

There are Golgi Tendons with in the muscle that monitor “danger” and when they feel the body is not protected they contract and seize up to protect the body. We can turn off the “danger alarms” and the resulting contraction by strong muscle work. If you engage you muscle (Called muscle energy in Anusara) for at least 30 seconds the Golgi tendons feel protected and sense the muscles are no longer in danger. As a result they soften and you can move deeper in the pose while keeping the body protected from injury. To be passive muscularly isn’t a good strategy for letting the muscles open.

When I work this pose I am always trying to move past the threshold of “that’s it I have to stop” that thought/action only keeps me stuck. I have to continuously up the ante by staying for moments longer in the space of the pose.

This pose is all about your own progress. You against you! It’s all about the permission you give yourself. And remember it is not about how far you get in this pose it is about the integrity of the journey. Plopping down to the floor hips open muscles relaxed in a pose I refer to as “cheer leader splits” is not as impressive as being 2 feet away from the floor with blocks and hips square and legs engaged.

Practice, Practice, Practice and enjoy the PROCESS.

High Runners lunge one hand down twist

High Runners lunge forearms

Lunge

Low lunge quad -> anjaniasana

Uttanasana 2 blocks maintain straight legs then bend knees hug shins in- inner spiral

Heros pose roll up blanket or towel and place between knees sit for a while and move blanket down and up calf muscles.

Uttanasana feet on blanket roll for ankle loop. 2 blocks maintain straight legs then bend knees hug shins in- inner spiral -> step foot back Parsvotonasana

Utt- ardha utt 3x

Uttanasana rock from balls of feet to heel. When you go forward femur bones inner spiral when you rock back the sit bones move toward the heels. This will help muscles of the legs get equanimity from hugging in and extending out.

Urdhva hastansa strong muscle energy around legs -> uttansana -> parsvotonasana ME, IS lengthen -> fold 3x Repeat. Muscle Energy engages golgi tendon muscle cells to release letting flexibility increase to release muscle tension.

Uttanasana take right hand around back of right shin and clasp front of left shin, and cross left hand behind left shin and hold on to front of shin this will create shins in, and work on IS and straighten legs and extend back from hips to feet imagine your bones becoming longer

Pigeon

Pigeon quad

Pasarita padotonasana second toes in line with ankles, hold on to ankles, bend knees feel clarity of the four corners of feet as you squeeze lower legs towards each other, then inner spiral the legs in back and apart and root tail bone toward floor to stay anchored in legs.

Parsvakonasana draw muscles up to hip to top of psoas and extend from there back down to feet.

Trikonasana draw muscles up to hip and top of psoas from there extend back down to feet.

Pasarita padotonasana this time walk hands between legs. Strong muscle energy especially in quads to help inner spiral in back widening core of pelvis and countering that by scooping tail and extending back toward floor.

Parsvakonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up

Trikonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up

DD- lift heels bend knees squeeze shins use thigh muscles to inner spiral, lengthen tail and sit bones to heels straighten legs

Ardha hanumanasna IS legs (2 blocks under hands) with the back toes curled under try to drag back foot forward to engage legs and IS leg

Ardha hanumnasana press out more use block under back thigh to root thigh bone

L stand Handstand at wall

Waloasana- L stand Repeat. Waloasana is hanumanasana up the wall. Start in a short down dog heels by wall lift one leg and walk hands back as you move into splits “sitting” on the wall. I am always surprised how much easier this version is for me because I have less fear. Same principles apply. Hug in, expand hips, and extend out through legs.

Handstand back against wall

Pasarita Hanumanasana -> move into twist, bow slightly to puff kidney (whatever level feels best for you it’s the repetition that’s going to give your body a chance to open) feel from feet to thighs the femur bones get magnetized into acetabulum hip sockets. The twist in hanuman will help psoas not spin hips open and instead square up ups

DD -> walk hands to feet Uttanasana->ardha uttansana -> Uttanasana ->urdhva hastasna -> Uttanasana -> DD

Hanumanasana if you can integrate and hug in enough extend both arms toward sky -> then fold over front leg practice extending out from core of body out legs. Top of pubis lifts upwards and and tail bone extending down

Hanumanasna with quad stretch square pelvis. You can be in ardha hanumanasana and be way up high if that’s to much stay in hanuman. If its avalible to you, you can move into hanuman 4 which is the quad backbend of natarajasana elbows up.

Pashimotadasnta seated forward fold. Work to maintain the curves of the spine

Supta hands behind one thigh thigh bone rooting