[QUOTE=InnerAthlete;28750]Do you have this issue in Tadasana, Utkatasana, Uttanasana? Do you have the pain in Prasarita Padotanasana, Adho Mukha Svanasana and Urdhva Dhanurasana?
Generally speaking, what actions are you engaging in the standing poses that are troublesome and what alignment are you following? In those poses how are you using your toes and what color are they during the posture?[/QUOTE]
Hi InnerAthlete.
Thanks for responding
No problems with Tadasana, Utkatasana, Uttanasan, adho muuka svanasana.
I will have no pain in prasarita padotanasana Unless I have done Virabhadrasana 1 or 2 first.
It seems to be the warrior 1 and 2 that set off the pain, along with lunges.
During 1, my pelvis is aligned forward, during 2, it’s aligned properly also, um, how would I say…facing forward while moving laterally?
In 1, with hips facing foward, let’s say with the left foot forward, after establishing my left foot facing forward, outside of foot parallel to long side of mat, back right foot either angled at a 45 degree angle or up on the ball of the foot, I will recheck alignment and roll my right hip foward so both hip bones are facing forward. I try to keep my weight distributed midline, but it seems the pain starts in my forward foot. I set a wider base for my feet, somewhat wider than my hips, for balance. Reverse above for right foot.
In 2, in a similar fashion I rotate my hips in proper direction toward the long side of the mat. When then going into Trikanasana, I make sure my knee does not extend past my ankle.
I do have a challenge with having my shin form a straight verticle line from ankle to knee, my knee wants to bow outwards. I can though roll it back inwards, and am fairly successful with keeping my hips aligned properly toward the long side of the mat while doing this.
I also keep my stance wide in 2 for balance, and focus on keeping my upper body aligned through the midline. If doing trikanasana toward the right, I will roll my upper (left shoulder) back to obtain and maintain, alignment. During trikanasana, because of the pain, I can only reach down with my hand as far as the inside of my knee, palm facing out. If the pain wasn’t there, I feel I could go further.
By this time, the pain has begun, and as it worsens, I will lift the toes, in this case on the right side, hold them up for a moment and spread toes, placing back down and lightly gripping.
During all this, my focus is to maintain proper alignment of the foot, with 2nd toe facing forward, outside of foot parallel to long side of mat. I will come out of the asana rather than lose the integrity of it.
Trying to think…Doing either of these asanas once is not a problem, the pain is there by the time I do a second one, and the third time, if I choose to attempt, is absolutley dreadful.
When you ask the color of my toes, as the pain begins, I will try various ways to change the pressure on my foot, so I may lift the toes, grip, attempt to distibute the weight evenly…nothing seems to help.
One other consideration, hip flexibilty.
I practice pigeon pose to release facia and stretch the piriforis and sciatic nerve. I gently stay in this position, first starting with a folded blanket under the stretching leg, then, over a period of several minutes slowly increase the stretch, feeling the release. Delicious.
I am not able to sit on my heels as my upper thigh (iliotibal band and sartorius) are also tight. I’m working on those areas as well and have seen progress. I sit in easy pose on a bolter, and when going into rock pose, I put a zafu sideways between my legs.
I feel is I had a solution for my feet, my practice would grow expotentially, as it has as I grown in knowlege and patience.
