I prefer to sequence my asana lessons in an arc. Because of this we begin gradual, work as much as extra sophisticated poses, after which cool all the way down to a protracted, luxurious Savasana. We observe a number of “peak” poses in the midst of the observe. Once we consider the idea of a peak pose, we frequently consider excessive backbends and arm balances—poses which might be unattainable for most individuals due to skeletal restrictions. In reality, among the most humble, pedestrian-seeming poses—seated ahead bends—are literally more difficult than they seem. At the moment, we’ll discover learn how to 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 could look easy, however there’s truly rather a lot 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 apparent muscle tissue—interior 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 vital 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 training, it doesn’t matter what it seems like. Nonetheless, there are methods to extend the benefit, even when your hip joints should 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 a substitute 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 that is so for you, sit on a number of folded yoga blankets, place your fingers subsequent to your hips and press down into your blankets to assist tilt your pelvic rim ahead. Except you possibly can bend ahead by main with the pelvis—not the waist—I wouldn’t suggest bending ahead.

Listed below are the actions needed for training a wholesome Baddha Konasana:

• Exterior rotation
• Abduction (thigh bone extends out from the middle; which means the adductors (interior thigh muscle tissue) want to elongate)
• Impartial backbone (spinal curves are of their pure “S” form)

Prep Poses for Baddha Konasana

As a way to put together the physique for Baddha Konasana, we have to each heat and stretch the muscle tissue that create these actions. After all, there are many yoga poses that may be useful. I supply some solutions 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 include detailed directions for every pose listed.

Prasarita Padottanasana (Large-Legged Ahead Bend Pose)

I really like beginning with standing poses as a result of they strengthen (heat) and stretch the leg muscle tissue concurrently. This explicit pose focuses in on the interior thighs and hamstrings. Once you observe, interact the interior thighs by drawing them up towards the hip joints.

Virabhadrasana II (Warrior II Pose)

Warrior poses are robust, warming poses. Warrior II, specifically, helps abduction in each legs and exterior rotation within the bent leg.

Trikonasana (Triangle Pose)

Like Warrior II, Trikonasana helps abduction and exterior rotation, nevertheless it additionally provides hamstring stretching to the combo.

Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana helps exterior rotation and abduction, and additional stretches the hamstrings. It additionally warms the muscle tissue of the standing leg.

Utthita Hasta Padangusthasana (Prolonged Hand-to-Large-Toe Pose)

In the event you take a look at this pose, you possibly can see that it’s basically the identical form as Ardha Chandrasana and Supta Padangusthasana, however with a distinct orientation to gravity. It additional warms the muscle tissue of the standing leg and helps abduction and exterior rotation.

Ardha Virasana (Half Hero Pose)

Now that you simply’ve warmed up your leg muscle tissue, you possibly can start to give attention to stretching. I like to start out with the quadriceps. After all, 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 in 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 one after the other on this place earlier than trying to stretch each concurrently. Remember to sit on loads of help in order that your pelvis can provoke the ahead bend.

Upavista Konasana (Seated Angle Pose)

It ought to be apparent why this pose can be useful for stretching the adductors. It additionally offers a bit extra stretch for the hamstrings.

Baddha Konasana (Certain Angle Pose)

Lastly! Time to observe the height pose. Do not forget that getting the knees to the ground isn’t vital. As an alternative, essentially the most useful motion is to increase the interior thighs outward from the pelvis. As all the time, ensure you have sufficient help underneath your hips in order that your backbone could be straight.

Paschimottanasana (Seated Ahead Bend Pose)

A relaxed Paschimottanasana will aid you transition to an easeful Savasana.

If you’re 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 would like extra info on hip-healthy observe, take a look at this guide: 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 started educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed by Rodmell Press. Her third guide 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 gained two Emmy awards.