This entry was posted on Sep 24, 2024 by Charlotte Bell.
I prefer to sequence my asana lessons in an arc. Which means we begin sluggish, work as much as extra difficult poses, after which cool right down to an extended, luxurious Savasana. We observe a number of “peak” poses in the course of the observe. After we consider the idea of a peak pose, we frequently consider excessive backbends and arm balances—poses which are unattainable for most individuals due to skeletal restrictions. In fact, a number of the most humble, pedestrian-seeming poses—seated ahead bends—are literally tougher than they seem. In the present day, we’ll discover how you can sequence a category to work towards Baddha Konasana (Certain Angle Pose) as a peak pose.
Not All Hip Joints Are Made for Baddha Konasana
Baddha Konasana might look easy, however there’s really loads that should occur for the physique to have the ability to observe it safely. First, you need to have a hip joint construction that permits for excessive exterior rotation and abduction. Stretching the plain muscle mass—internal thighs, quadriceps, hips and hamstrings—is useful, however for an individual whose hip sockets are positioned extra anteriorly, and particularly if these sockets are deep, no quantity of flexibility will enable the knees to achieve the ground.
So it’s essential to know that getting the knees to the ground isn’t the purpose. The purpose is to discover a sense of ease and steadiness in no matter pose you’re practising, it doesn’t matter what it seems like. Nonetheless, there are methods to extend the convenience, even when your hip joints are usually not made for exterior rotation.
Give attention to Your Backbone
In case your knees are nowhere close to the ground on this pose, it may be most useful to focus in your spinal place as an alternative of your thigh place. When the knees are larger than the anterior superior iliac spines (hip bones), it’s fairly difficult to tilt the pelvis ahead in order that your backbone can preserve its pure curves. If so for you, sit on a number of folded yoga blankets, place your arms subsequent to your hips and press down into your blankets to assist tilt your pelvic rim ahead. Except you may bend ahead by main with the pelvis—not the waist—I wouldn’t suggest bending ahead.
Listed below are the actions obligatory for practising a wholesome Baddha Konasana:
- Exterior rotation
- Abduction (thigh bone extends out from the middle; which means that the adductors (internal thigh muscle mass) want to elongate)
- Impartial backbone (spinal curves are of their pure “S” form)
Prep Poses for Baddha Konasana
In an effort to put together the physique for Baddha Konasana, we have to each heat and stretch the muscle mass that create these actions. In fact, there are many yoga poses that may be useful. I supply some strategies under, however it may be a enjoyable exploration to think about poses by way of these actions, and add your individual concepts to the sequence. The hyperlinks under comprise detailed directions for every pose listed.
Prasarita Padottanasana (Extensive-Legged Ahead Bend Pose)
I really like beginning with standing poses as a result of they strengthen (heat) and stretch the leg muscle mass concurrently. This explicit pose focuses in on the internal thighs and hamstrings. While you observe, have interaction the internal thighs by drawing them up towards the hip joints.
Virabhadrasana II (Warrior II Pose)
Warrior poses are sturdy, warming poses. Warrior II, particularly, helps abduction in each legs and exterior rotation within the bent leg.
Trikonasana (Triangle Pose)
Like Warrior II, Trikonasana helps abduction and exterior rotation, however it additionally provides hamstring stretching to the combination.
Ardha Chandrasana (Half Moon Pose)
Ardha Chandrasana helps exterior rotation and abduction, and additional stretches the hamstrings. It additionally warms the muscle mass of the standing leg.
Utthita Hasta Padangusthasana (Prolonged Hand-to-Large-Toe Pose)
In case you have a look at this pose, you may see that it’s basically the identical form as Ardha Chandrasana and Supta Padangusthasana, however with a special orientation to gravity. It additional warms the muscle mass of the standing leg and helps abduction and exterior rotation.
Ardha Virasana (Half Hero Pose)
Now that you just’ve warmed up your leg muscle mass, you may start to deal with stretching. I like to begin with the quadriceps. In fact, in case your knee feels uncomfortable on this pose, please modify, or skip it. The quads ought to already be fairly warmed up after all of the standing poses, so it’s okay to skip this if it’s problematic to your knees.
Supta Padangusthasana (Reclining Hand-to-Large-Toe Pose)
The primary two variations of this pose (stretching the leg straight upward and stretching it out to the aspect), will help launch the hamstrings and the adductors.
Janu Sirsasana (Head-to-Knee Ahead Bend Pose)
On this pose, the bent knee is in Baddha Konasana place. It may be useful to stretch the adductors separately on this place earlier than making an attempt to stretch each concurrently. Make sure you sit on loads of assist in order that your pelvis can provoke the ahead bend.
Upavista Konasana (Seated Angle Pose)
It ought to be apparent why this pose could be useful for stretching the adductors. It additionally gives a bit extra stretch for the hamstrings.
Baddha Konasana (Certain Angle Pose)
Lastly! Time to observe the height pose. Keep in mind that getting the knees to the ground isn’t essential. As a substitute, probably the most useful motion is to increase the internal thighs outward from the pelvis. As all the time, be sure you have sufficient assist underneath your hips in order that your backbone could be straight.
Paschimottanasana (Seated Ahead Bend Pose)
A relaxed Paschimottanasana will allow you to transition to an easeful Savasana.
In case you are brief on time, be at liberty to skip a few of these poses. They’re all supporting of Baddha Konasana, however you don’t essentially should observe all of them to learn.
If you’d like extra data on hip-healthy observe, try this ebook: Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed by Rodmell Press. Her third ebook is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD received two Emmy awards.