In my last post, I mentioned class size; in the sister class last night (5pm), there were 5 (five) students. That's BIG for this time-slot/style/teacher at this studio.

The student I mentioned last week was one of the five.  She arrived, set up her mat, and - I just happened to notice - was quickly massaging her feet, calves and hamstrings. Why? Well, if you read the last post, I promised to mention something about hamstrings 'later'. I guess today will be 'later'.

But, first, her down dogs looked amazing! I could tell she focused on the IS/OS of the arms, setting the shoulder blades strongly on her back, as she moved into her down dog. This set her shoulders up and then, with bent knees, she could warm up the backs of her legs, before we moved into a fuller down dog. What I witnessed was exactly what I hoped would happen -- strong shoulders, melted heart. She commented after class that she still needs time to set everything up - so, in a flow class where instructions happen quickly, she gets a bit frustrated not having 'time'. I reassured her these actions will happen more fluidly and rapidly as her body incorporates them. It's all a practice, right?

To continue on the hamstrings and forward folding: Hamstrings seem to be at the center of my attention these days. I have several students working with tight hamstrings. So, have been paying a lot of attention to webinars and other video clips, as well as my memory bank, to offer me some tips.

What have I learned and/or been reminded of?

1. Several years ago, I asked Adam Ballenger to work with me on kicking to handstand. He first identified my tight shoulders, then worked with me on hamstring tightness (both needed loosening before kicking up). For the hamstrings, he talked about and asked me to do movement to lengthen those muscles - in particular, the fascia of the hamstrings AND the fascia above and below.  
2. In recent study, I continue to hear about the fascia and its role in inhibiting flexibility. Doug Keller reminded me that there is a fascial line running from the sole of the feet to the crown of the head, and that line of fascia will affect hamstring flexibility (I remember hearing this from Adam, also). Doug suggested the following:

• Example: Do your first forward fold of the day and notice the hamstrings in both legs. Now, take a seat and massage the sole of one foot; really get into the thick tissue with your thumbs and massage the entire foot. Now stand back up and do another forward fold. Compare legs. What do you feel? 

Now, fast forward to last week's encounter -- I considered both of these teachers' thoughts, and - after doing the " example" with the student from last week, I asked her to sit back down and massage both legs (the foot, the calf muscle - moving from knee to ankle, and hamstrings - moving from hip to knee. I remember that the energy line of the fascia moves directionally and - in the lower half of the body - the direction is towards the earth, so massaging in that direction is beneficial.

After massaging both legs, student comes back to standing.  My favorite way to get an effective forward fold is as follows:

1. Massage legs and feet (you will just need to do this on the first fold of each practice)
2. Stand in mountain pose, energetically hug shins towards each other, now move thighs in, back & apart (shins in, thigh out) 
3. Engage core and glutes (don't clench, tho)
4. Place thumbs in hip creases
5. Create length in torso
6. Fold over thumbs, maintaining length (#4)
7. With core still engaged, release hands to floor at about the halfway point into your fold
8. Continue into your uttanasana (forward fold)
9. Now, re-extend into ardha uttanasana (half forward fold) and re-engage core, glutes and lumbar curve, as best you can
10. Fold again
11. Deeper?