Painful sensations in Parivrtta Trikonasana

Yoga Discussion General Yoga
#1

Hello,
There is one pose that causes my legs to really suffer, like a real pain that is not very welcome in Yoga, and it’s in reversed triangle pose,

each time i’m entering this pose, (after a 3 years practice of Hatha and then Ashtanga) a deep burning pain, like a compression or a blockage, suddenly appears in the external area of the back of my knee, it burns and get really “hot” if I stay in the pose

My hamstrings are usually very tight, it is the part of the body I have most problems stretching and they’re not fully flexible even after 3 years, and if I stop practicing for more than 2 weeks because i’m sick or very busy with work, they get back to almost when i was not practicing yoga at all, like wood!

Few poses warm them up and it gets betters along the practice, but in reverse triangle, it’s still completely “closed”, and painful, to the point I can’t support it and must exit the pose…

Any suggestion ?
Thank you

#2

Is that because you need to get more flexible at your hamstrings. I’m sure if they do, this will be a simple pose for you. You can try the preparatory asanas like chandrasana (moon pose), tadasana and vkrsana (tree pose)

#3

Do you use any props when you practice? If you’re that tight, it would be beneficial for you to use blocks, blankets, straps, etc. Also…I don’t know how you’re going into the posture, but there are three main options. You can put your hand on the inside, on or to the outside of the foot. I would place blocks there and rest your hand on them so you’re so feeling any pain.

#4

Elnino,

you’ve failed to mention if your pain is in the front leg, back leg, or both legs. If it is both legs then I’d like to know if it is on both sides of the pose please. I could not possibly draw any reasonable conclusion without such information.

Additionally I’d like to know what you are pressing and what you are lifting. Also information as to whether you are locking the knee joint in the pose and/or if you are hyper mobile.

Are you using a block or is your bottom hand on the shin or floor? Do you have the same sensation in Parsvottasana?

#5

Thank you all for the replies, you are right IA, this matter requests more details

First of all, I am not using props, as I have not been used to include them in my practice, I feel it would slow the rythm of a true ashtanga practice, but I went to buy blocks long time ago, they’re here so I’ll try with them now,

IA, during [B]Parivrtta Trikonasana [/B]only my front leg hurts, although there are three aspects in the sensation:

1- a sensation of tightness in the all the back of the leg (calve, hamstring and hip) region

2- a sensation of deep burn behind the knee on the outter side of the leg. This sensation can sometimes become “scary” and I have to exit the pose

3- the knee is usually locked and shaking… it is really hard in PT to have the knee relaxing due to the true pain in th eback of it

During the pose, my hand touches my shin. I don’t have the same sensation in Parsvottasana, it is usually a good feeling of stretching for my hamstring and with a good practice, I gain few inches every day.

IA, I am not sure what you mean when you’re asking what am I pressing and what am I lifting…

#6

Elino - I started out my practice with a “heavily based on ashtanga” vinyasa class and then started to practice ashtanga vinyasa and got very used to not having props, but since I’ve moved to Boston and been “forced” to use them I have really learned to love them. Even being as flexible as I am, they offer great assistance and I use them with every practice I have.

IA is certainly more knowledgable than I am so I’m waiting for his next response because I’m floored that parsvottanasana doesn’t hurt, but parivrtta trikonasana does!

#7

Well first of all if you are doing an Ashtanga practice then I’d prefer to defer and have you ask this of your Ashtanga teacher. If a certain practice or method is a catalyst for pain or discomfort it is best to ask those doing the teaching. This is especially so if you are not willing to interrupt the pace of your asana practice.

I asked about pressing and lifting to get an idea of your actions in the pose. Once again if that is mysterious then it’s best to ask the teacher you’ve selected.

Generally speaking it is the twisting of your torso and the subsequent torque of the pelvis that may be causing you to feel your body as you’ve described it. My sense is that you’re pulling the hamstring as its insertion is the lateral aspect of the fibula.

You can try microbending the front knee and coming up a bit higher on the shin with the resting hand though I prefer a wooden block for several reasons. But the pelvis needs to be eyeballed to make certain it is oriented properly in the x, y, and z axes.