Peak Pose: Baddha Konasana – Hugger Mugger

I wish to sequence my asana courses in an arc. Which means we begin gradual, work as much as extra sophisticated poses, after which cool right down to an extended, luxurious Savasana. We observe a number of “peak” poses in the midst of the observe. Once we consider the idea of a peak pose, we regularly consider excessive backbends and arm balances—poses which might be unattainable for most individuals due to skeletal restrictions. In reality, a few of the most humble, pedestrian-seeming poses—seated ahead bends—are literally more difficult than they seem. At the moment, we’ll discover how you can sequence a category to work towards Baddha Konasana (Sure Angle Pose) as a peak pose.

Not All Hip Joints Are Made for Baddha Konasana

Baddha Konasana might look easy, however there’s truly lots that should occur for the physique to have the ability to observe it safely. First, you must have a hip joint construction that permits for excessive exterior rotation and abduction. Stretching the apparent muscle mass—interior thighs, quadriceps, hips and hamstrings—is useful, however for an individual whose hip sockets are positioned extra anteriorly, and particularly if these sockets are deep, no quantity of flexibility will permit the knees to succeed in the ground.

So it’s necessary to know that getting the knees to the ground just isn’t the purpose. The purpose is to discover a sense of ease and stability in no matter pose you’re working towards, it doesn’t matter what it seems like. Nonetheless, there are methods to extend the benefit, even when your hip joints aren’t made for exterior rotation.

Deal with Your Backbone

In case your knees are nowhere close to the ground on this pose, it may be most useful to focus in your spinal place as an alternative of your thigh place. When the knees are increased than the anterior superior iliac spines (hip bones), it’s fairly difficult to tilt the pelvis ahead in order that your backbone can preserve its pure curves. If that is so for you, sit on a number of folded yoga blankets, place your fingers subsequent to your hips and press down into your blankets to assist tilt your pelvic rim ahead. Until you possibly can bend ahead by main with the pelvis—not the waist—I wouldn’t advocate bending ahead.

Listed below are the actions needed for working towards a wholesome Baddha Konasana:

• Exterior rotation
• Abduction (thigh bone extends out from the middle; which means the adductors (interior thigh muscle mass) want to elongate)
• Impartial backbone (spinal curves are of their pure “S” form)

Prep Poses for Baddha Konasana

To be able to put together the physique for Baddha Konasana, we have to each heat and stretch the muscle mass that create these actions. In fact, there are many yoga poses that may be useful. I provide some strategies under, however it may be a enjoyable exploration to contemplate poses when it comes to these actions, and add your personal concepts to the sequence. The hyperlinks under comprise detailed directions for every pose listed.

Prasarita Padottanasana (Huge-Legged Ahead Bend Pose)

I like beginning with standing poses as a result of they strengthen (heat) and stretch the leg muscle mass concurrently. This specific pose focuses in on the interior thighs and hamstrings. Once you observe, interact the interior thighs by drawing them up towards the hip joints.

Virabhadrasana II (Warrior II Pose)

Warrior poses are sturdy, warming poses. Warrior II, specifically, helps abduction in each legs and exterior rotation within the bent leg.

Trikonasana (Triangle Pose)

Like Warrior II, Trikonasana helps abduction and exterior rotation, however it additionally provides hamstring stretching to the combo.

Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana helps exterior rotation and abduction, and additional stretches the hamstrings. It additionally warms the muscle mass of the standing leg.

Utthita Hasta Padangusthasana (Prolonged Hand-to-Massive-Toe Pose)

In the event you take a look at this pose, you possibly can see that it’s primarily the identical form as Ardha Chandrasana and Supta Padangusthasana, however with a distinct orientation to gravity. It additional warms the muscle mass of the standing leg and helps abduction and exterior rotation.

Ardha Virasana (Half Hero Pose)

Now that you just’ve warmed up your leg muscle mass, you possibly can start to give attention to stretching. I like to begin with the quadriceps. In fact, in case your knee feels uncomfortable on this pose, please modify, or skip it. The quads ought to already be fairly warmed up after all of the standing poses, so it’s okay to skip this if it’s problematic on your knees.

Supta Padangusthasana (Reclining Hand-to-Massive-Toe Pose)

The primary two variations of this pose (stretching the leg straight upward and stretching it out to the aspect), might help launch the hamstrings and the adductors.

Janu Sirsasana (Head-to-Knee Ahead Bend Pose)

On this pose, the bent knee is in Baddha Konasana place. It may be useful to stretch the adductors separately on this place earlier than making an attempt to stretch each concurrently. Make sure you sit on loads of assist in order that your pelvis can provoke the ahead bend.

Upavista Konasana (Seated Angle Pose)

It must be apparent why this pose can be useful for stretching the adductors. It additionally supplies a bit extra stretch for the hamstrings.

Baddha Konasana (Sure Angle Pose)

Lastly! Time to observe the height pose. Do not forget that getting the knees to the ground just isn’t necessary. As an alternative, essentially the most useful motion is to increase the interior thighs outward from the pelvis. As at all times, ensure you have sufficient assist beneath your hips in order that your backbone will be straight.

Paschimottanasana (Seated Ahead Bend Pose)

A relaxed Paschimottanasana will aid you transition to an easeful Savasana.

In case you are quick on time, be at liberty to skip a few of these poses. They’re all supporting of Baddha Konasana, however you don’t essentially should observe all of them to profit.

If you’d like extra data on hip-healthy observe, try this e-book: Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Pink Rock Rondo, whose DVD gained two Emmy awards.