After doing twists and forward folds last week I thought we would focus on the hamstring tonight.

Pranayama: Sahaja, Dirgha

Using a golfball tonight to start. Pressing the sole of the foot to the ball and rolling it around finding the tender or tight areas of the foot. This not only opens the foot but the muscles in the legs and hips as well.  Doing one side then observing the difference between feet, legs, hips.  Repeating on the other side.  Forward fold by bending the legs and bringing the chest to the thighs then lift the sitting bones but keep the ribs and thighs together.  Warming up the legs with variations of sun salutation and learning to step forward using the correct alignment stacking the bones and using the muscles correctly to build strength and stability.  Stretching out the hamstrings on the floor with a strap.

Aromatherapy tonight is Relaxing Blend from Yoga Flow Oils, thank you Susan