Stretching

Yoga Discussion General Yoga
#1

Hi all !

I realize yoga is not just stretching, currently I am doing Pilates, as there is no alignemnt based yoga teaching in my area, anyway, I am pleased by the stabilizing, strenghtening and postural effects of my Pilates practice, yet I find there is little stretching in it. (actually there is, but the cycling of many exercises means that foward bends are perfomed only once every month - you can imagine that these are ineffective if the aim is a greater mobility) My instructor advised me to do stretching on my own, as her personal focus is on stabilizing the spline and toning core muscles.

I have been succesfully performing padanghustasana, and my mobility did increase. I was wondering what other asana would you recommend for a good synergy as I am still a little stiff in my very long and strong legs. So far I am only doing padanghustasana, as a streching exercise, after my daily walk.(followed by the compulsory savasana)

#2

janushirasana, (done without rounding the back and ensuring you can’t slide your finger between the back of your straight leg-thigh and the floor)

#3

Padangusthasana can be done safely when the student is able to do the supine version (supta) and catch the toe while keeping all three limbs straight. Otherwise is places the sacrum and it’s respective joint (sacro-iliac) at risk.

As to the balance of your question, I wonder “synergy with what”. I’m missing the intention. Merely stretching? Stretching in forward bends? Synergy with…?

#4

I sometimes do Padangusthasana with my extend foot/heel resting on my kitchen counter - 42" high - so I can get the feel of squaring my hips. Is that cheating, or defeating the posture in any way? I can straighten my knees then, wheras they are slightly bent unsupported.

#5

[QUOTE=InnerAthlete;67554]Padangusthasana can be done safely when the student is able to do the supine version (supta) and catch the toe while keeping all three limbs straight. [/QUOTE]

Oops. I am far from being able to do that. Well, I can definitely keep may arm straight, but thats it. I cannot fully extend either knee. My thighs are really strong and stiff.

I guess I should do supta padanghusthasana using a strap, than ( we use to do that in class but as I said, not with a frequency to make a difference in my case ), and I must find something to losen up the front of the thigh and the hip flexors. Eka pada rajakapotasana maybe ?

Thanks for the valuable advise, InnerAthlete, I knew I can count on you and I still do.

#6

A little off topic, sorry:

[QUOTE=JSK;67548][B]janushirasana[/B], (done without rounding the back and ensuring you can’t slide your finger between the back of your straight leg-thigh and the floor)[/QUOTE]

I’m trying to learn Sanskrit names. What is the difference between Janushirasana and Janu Sirsasana? I google searched and they both look the same to me, seated head-to-knee pose. Janu Sirsasana is how I’ve been learning to call it with Janu = Knee & Sirsa - head.

thanks!

#7

Apparentley I don’t know how to spell…

#8

Nuh uh… when I google-imaged Janushirasana I got tons of pictures with that spelling right in the pages too.

#9

Perfect example of mis-information.

#10

oooh… thanks!

#11

[QUOTE=Hubert;67570]I guess I should do supta padanghusthasana using a strap, than ( we use to do that in class but as I said, not with a frequency to make a difference in my case ), and I must find something to losen up the front of the thigh and the hip flexors. Eka pada rajakapotasana maybe ?[/QUOTE]

Yes please. With a belt, twice per day (morning and night) 9 breaths per side, mind and breath in hamstring.

In the pose the quad should be contracted as that reciprocally releases the hamstring. Of course hypertonic quads is another matter.

Eka Pada yes but Virasana not Rajakapotasana. The former provides opening while the latter requires it. It should be on a bolster of course. I actually find the work in Vanarasana to be more profound for hip flexor opening. You can also add Sarpasana, Bhujangasana, Makarasana, Dhanurasana, Ustrasana, Vira I, and parsvakonasana to your sequencing.

gordon

#12

Thank you very much ! I’ll do that than, and I’ll research a bit the postures from the last part of your sequence.

Alex, oops I mean Hubert