Day 39 : SEATED : Chatushpadapeetam ( table pose) subroutine practice notes from Vinyasa Krama On one leg sequence

VIDEO LINK

I find these a hip raises a nice counter to the forward bends for 'straightening' the spine out.

Plus the activate all the muscles that cross the knee thus developing more support for the knee in postures where the knee is exposed, On one leg postures, Lotus, Vajrasana etc.

the focus on raising the hip is helpful for working on advanced backbends like Kapotasana where we want to get the hips as far forward as possible.

Reminder 
There is a little 'nudge' to the lower back, as Ramaswami puts it, at the end of the raising of the leg which stretches the small of the back and lifts the leg a little higher.

HINTS/TIPS/SUGGESTIONS
I find it helps to think o fit e raising of the leg as coming from the hip rather than thinking of raising the other end, the foot, the leg

Rather than thinking about straightening the leg think more of stretching through the leg which helps to straighten it.

Leg raises come up in some of the other sequences.

Leg raise, Inversion sequence

Leg raise, Supine sequence

leg raise, supine sequence

leg raise from urdhva danurasana

Sometimes in my shorter evening practice I like to focus the leg raising vinyasas. Here's a link to a video of some of those found in Vinyasa Krama http://youtu.be/dsHWEHRaIAs

NB: These are practice notes that will be tidied up and put into the new edition of my Vinyasa Yoga Practice Book along with the current sequences and subroutines. The book can be freely downloaded HERE. There is a page on Facebook HERE with all the latest sheets and updates. This book is in no way a substitute for Ramaswami's Complete Book of Vinyasa Yoga.