Anatomy question regarding leg flexibility

Yoga Discussion General Yoga
#1

Hi. That’s probably a bad title, but I wasn’t sure what to name it

I’ve been practicing different styles of yoga on and off for years. In general I am rather inflexible, but yoga has certainly helped this.

I have been unable to come up with a pose in order to increase a specific part of my flexibility goals. The best way to describe it is in sun salutations, when moving from downward dog to warrior with my palms flat, I simply can not get my knee to come up and under my chin. What happens is my foot gets “stuck” on the floor. This may not sound like a big deal, but this specific type of flexibility is a hinderance to me in yoga, surfing, and rock climbing.

It would seem that there is some sort of blocking going on, but neither I, nor my instructors have been able to get a handle on it. While I have increased my flexibility in my hamstrings, glutes, hip flexors and quads through various posers, I have been unable to make any progress on this.

If anyone has any ideas about either what the issue is (from an anatomy perspective) or what the solution is (as in what poses I could concentrate on) I’d be deeply indebted.

Thanks,

jsm

#2

Welcome to our somewhat humble, yet very entertaining community.

I’ll try to be succinct and hope you will not misinterpret my brevity for anything beyond brevity.

There are three things in what you ask. They are, in no particular order…

  • the strength of your hip flexors of which there are three
  • the ability to SAFELY lengthen your hamstrings THUS mobilizing your pelvis
  • your built-in optimal range of motion (ROM)

If you are not able to catch your big toe and take your straightened leg back past 90? while supine (supta padangusthasana) then you may have some room to grow in terms of opening your hamstrings. I personally find flexibility to be incredibly subjective. One persons open is another persons obstacle. So I can’t really assess your openness without seeing you in asana.

And, as if that’s not enough fuel on the fire, being overly mobile is actually quite a bit more “dangerous” than being somewhat stiff. ANd it is possible to effort to open the hamstrings in such a way that one actually places strain at the origin and insertion (attachments) and that is not a healthy way to open the muscle but rather a sure way to tease tendon and ligament issues.

Hip muscles work in synergy so I recommend finding a teacher who understands the eight movements of the hip complex, and knows which of the six to teach and which of the other two to avoid.

Toward the light,

gordon

#3

Yikes, I did not post this twice.

MODS>>>>>>>>

#4

Hello jsmneedshelp, I just remembered that we discussed this before:

http://www.yogaforums.com/forums/f18/transition-from-down-dog-to-lunge-3699.html

One solution is to use props (like blocks) or tricks, like getting on tiptoes before the transition and lifting your knee really high towards your ribs.

The other is to work on hamstring flexiblity and/or hip flexor strength. You may want to ask your teacher which is the most critical for you. Often building strength is more important than stretching. Toning of the hip flexors can be done by standing with your back on a wall and lifting one knee (do 6 - 12 reps and reverse sides). Getting down on all fours (cat) and touching knee to nose is fine too. Hamstrings can be lengthened with side of hip stretch (parsvottanasana) or reclining big toe pose (supta padangusthasana).

Let us know how you are getting on!

#5

Thanks for the replies so far.

To clarify, I am pretty challenged when it comes to hamstring. Depending on how much I am practicing I can grab my big toe in padangusthasana. Right now, I have to admit, I can’t. I’ve been able to though before, and even when my hamstrings were most flexible, I didn’t have an appreciable gain in my ability to draw my knee up under me.

I also have tight hip flexors, but am pretty religious about my pigeons.

But my flexor strength is pretty good and am able to do quite well at most flexor strengthening exercies in terms of stamina, it is more the range that is the issue.

I’ll keep trying though and thanks for the advice.

#6

For increasing range of motion (ROM), you could try sunbird. Practice by moving slowly and deliberately while concentrating on the rhythm of your ujjayi breath. Coordinate your movements with your breath. If you practice in this manner, you will promote flexibility and sensitivity and balance the ayurvedic quality called vata. I would start off by doing the amount of repetitions that you feel comfortable with and very slowly increase to 6 - 12 repetitions with each knee. By practicing at least 3 - 4 times per week over an 8 week period, you may see some progress. Don’t aim for this, but let it arise naturally.

#7

jsmneedshelp,

When making the transition from down dog to warrior, try lifting the hand off the floor to the side you’re lunging, standing momentarily on just the opposite arm as you step through. No one will notice and by reaching that lunge, your flexibility will improve over time. Shift your focus to lengthening the straight leg opposite the lunge. Make it as long as possible.

siva