Sitting on the Floor Crosslegged - What's Being Stretched

Yoga Discussion General Yoga
#1

Hello,

My guess is that there is a large discussion/info page out there for this, so if you just want to point me to that, that’s all good.

But, my general question is this: What muscles are being stretched when I sit on the floor using a standard (not yoga) cross-legged position? I’ve been having lower back problems because of my super-tight hamstrings, so I have been trying to sit in positions that use my stomach muscles to hold me up rather than my legs. It seems as if sitting on the floor cross-legged is doing this (maybe I’m wrong there). Since I’m not used to this, I’m all kinds of sore when I get up (not in my bum, though, as I am using a cushion), so I’m just wondering if something beneficial is happening here and, if so, what? Maybe something detrimental is happening, so if that’s the case, I’d like to know that, too. Also, I’m assuming I’ll eventually get used to this form of sitting, but I’m surprised at the levels of soreness I currently feel in my upper legs, etc.

Thanks, in advance.

#2

Welcome to the forum jamesarnold!

Sukhasana or easy pose stretches the hips, groins and knees. If properly in the pose it can also strengthen the spine and open the chest. Chances are your knees are quite elevated if you have tight hamstrings. My suggestion would be to work on lengthening your hamstrings. Doing so will also help support your back.

What type of “back” issue do you have? Is there a reason you want to sit in Sukhasana?
Is your back rounded and pelvis tilted? (should be in neutral) There is also a difference between soreness from stretching/working muscles and moving beyond your edge. Is it soreness or pain? Sorry for so many questions, but answers will help with further suggestions.

#3

as per your request, direction to AN answer (though perhaps not THE answer)

gordon

#4

[QUOTE=InnerAthlete;68442]as per your request, direction to [“youryoga.com/blog/2011/06/anatomy-of-a-pose-sukhasana-easy-cross-legged-pose/”]AN answer (though perhaps not THE answer)

gordon[/QUOTE]

Thank you, kindly. It appears to answer a great many of my questions (both posed and unposed).

#5

[QUOTE=lotusgirl;68437]Welcome to the forum jamesarnold!

Sukhasana or easy pose stretches the hips, groins and knees. If properly in the pose it can also strengthen the spine and open the chest. Chances are your knees are quite elevated if you have tight hamstrings. My suggestion would be to work on lengthening your hamstrings. Doing so will also help support your back.

What type of “back” issue do you have? Is there a reason you want to sit in Sukhasana?
Is your back rounded and pelvis tilted? (should be in neutral) There is also a difference between soreness from stretching/working muscles and moving beyond your edge. Is it soreness or pain? Sorry for so many questions, but answers will help with further suggestions.[/QUOTE]

Thank you for your answer and the detail you provided. I don’t know the technical term for my condition, but my father had it… basically, I have very tight hamstrings and they’re (apparently) pulling on my lower back. I guess to illustrate this, if I lie flat on my back, it takes a goodly amount of effort for me to push my lower back down into the ground. It just wants to arch itself. Another way to illustrate my condition is my inability to touch my toes. The last time I was measured, I was at -4.5 inches, which the therapist regarded as “dangerously inflexible.” And, to make things worse, I have a tendency to slouch when I sit, which seems to put a load on my back (maybe I’m not correctly precieving what’s going on here, though). When I stand, because of my tight hamstrings, I also tend to load my weight onto my back rather than on my core–wearing Earth shoes seems to have helped this, however.

So, yes, I’m trying to sit in the style you describe in order to stretch my hamstrings and take pressure off of my back. What I feel is soreness, and not pain, and it’s generally most noticible in the places you’ve described (especially my groin, the front of my upper thighs). My knees to want to sit rather high in this position as you’ve described, as well.

So, I’d love to lenghen my hamstrings… other than stretching them and doing things like walking up inclines, is there anything else I can do (especially when it comes to sitting since I have to sit a lot given what I do).

Thanks, agian.

#6

Suggest this for working the hamstrings, instead of sitting cross legged.

#7

Jamesarnold,

Thank you for your more detailed answer. One more question, do you practice yoga or go to class? If the answer is no, I would suggest researching yoga classes in your area.

Supta Padangusthsana which is what Gordon referred to is a wonderful choice. What is important though is to keep the knee straight while doing this. If you bend the knee to bring the leg perpendicular to the ceiling, you will not lengthen the hamstrings. It’s better to keep the leg straight and have the leg less than 90 degrees then to have it bent and more than 90. Make sense? I would also suggest a yoga block (can be purchased just about anywhere) to assist you in forward folds. While you are dangling in an attempt to reach the floor, your hamstrings are contracted. The block will allow you relax enough while you are forward to give the hamstrings some stretch. The block should be used until your fingers can touch the floor. This may or may not ever happen and that’s OK. Just know that your forward fold is effective using this prop. Without the block, it is not effective and more than likely you are using your back to fold instead of your hips. When coming into a forward fold, start with your hands on your hips, squeezing the hips so that you can feel them move as you spill forward. When your hips stop so should you. This would be your starting point. And as you spill forward lift the sitting bones and entire pelvic floor toward ceiling. Getting back to Supta Padangusthasana, what I have been doing with my students that has been very effective is using a pilates ring instead of a strap for Supta Padangusthasana.

A couple more suggestions. Try baddha konasana at the wall, on your back. It’s a great way to stretch the groins. Come to the wall, sit with one hip against wall. Swivel your legs up the wall as you use your forearms to lower yourself down. Bring soles of feet together and allow gravity to assist with lowering them. It is baddha konasana (cobblers pose) exactly, just on your back. You can stay here for several minutes, but would suggest just a few breaths and increasing your time. Sitting cross legged is not something I would do, at least for now. An option is sitting in baddha konasana, on a pillow (or 2) and support under your knees. Dandhasana (staff or stick pose) is another one to practice that works many muscle groups, including the hamstrings and postural muscle groups.

And finally to address postural issues, incorporate some heart/chest openers. Locust, cobra and sphinx are a few I would suggest. One that my students enjoy is to stand in tadasana (mountain), interlace fingers behind back. Roll shoulders back and down, open the chest and look toward the ceiling. Hold for several breaths.

Hope some of this is of help to you. Keep us informed of your progress please!