When I do Paschimottanasana (seated forward bend) it’s common for me to get a cramp on in my hips. It’s on one of both sides, and it’s right at my belt line. I also sometimes feel this when I’m sitting cross legged.
And while I’m at it I’ve have some tension mid-upper back between my shoulder blades. Mainly when i’m sitting in meditation.
If you can help, thanks a bunch.
Could be a structural issue with your hips, i.e. one hip higher than the other. This would effect Sukhasana while meditating. Look in a mirror and place your hands on your hips at the iliac crest and see if they are even. Do you take a class or only do a home practice? If you take a class, discuss with your teacher.
Could also be due to overuse/muscle fatigue. (which is more likely) Since you’re coming into a forward fold (flexion), it could be the iliopsoas that is tight a/o tired. Good way to stretch it out, if that is the case, is Dragons (Yin), which I think is just awesome or just a plain old lunge with the back leg knee down and your hands on your thighs. Lean into it. Do several dynamic repetitions and then hold.
Hope this helps!
Casasajc
This impresses me more as an issue with the TFL or tensor fascia lata muscle which connects the front of the pelvis to the lower leg bone.
Paschimotanasana is an intense posture which warrants open hamstrings, the ability of the student to mobilize the pelvis (tip it forward), and for the sacrum to flow in the same direction as the spine in the pose.
I would suggest a teacher, prepping for the pose before doing it, modifying it, or removing it from your practice temporarily, in this order. As for tension in the mid to upper back, without seeing you that is a very general piece of feedback and unfortunately not enough for a sound reply by me.
gordon
The TFL!!! How could I forget that one! Oh wise one, I’m glad you brought it up!
Casasajc,
Try sucking your abdomen in and tightening the mula when inhaling in the posture, and then also squeeze the abdomen when exhaling. Also, make sure you’re not turning out at the hips.
peace,
siva