Mind Map from Elwanda Klucik

Science of Stretching Mind Map

2024 Class

Imagine someone’s knees do not fully flex. Here are three pose adjustments using a stool.

Also, these are specific examples, take a step back and see the principle. Higher up generally makes a pose more accessible for some.

ALSO, these supported poses are great to sit and watch TV/social media. But pay attention. You can stay in a supported pose that feels like “nothing.” After 20 minutes, your body will be talking to you. So do pay attention to time, and switch.

Careful of asymmetry. My left side is tighter, so I do only left side longer.

Supported Squat

Props:

• Stool
• Blocks (less height, same idea)

Setup:

• Sit on a stool, near the end
• Place feet hip width or even wider
• Lean forward between your legs
• Armpits might be close to knees

Supported Pigeon

Props:

• Stool
• Blocks
• Wide chair/couch where you have room for your knees have room to get perpendicular
• TV to watch mindless entertainment

Setup:

• Sit on stool (don’t need to be as near)
• Grab right leg with right arm and bring it up
• Grab right foot with left leg
• Rotate your leg to the right / laterally / out / away from body
• Rest right ankle on left kne

Options:

• Support right leg if necessary
• Lean over leg
• Put arms on leg and apply gentle pressure
• Put laptop on leg for support

To Get Out:

• Lift leg with both arms
• Rotate back to the middle
• Set leg down

Supported Lightning Bolt

Props:

• Stool

Setup:

• Sit on stool
• Feet wider than the stool
• Walk both feet back (maybe one at a time)
• Check, top of feet towards ground?
• Toes pointing / plantar flexion
• Sit upright, hands on elbowds

2022 Class