Internal Rotation: Strengthen from the Inside OutShoulder MobilityINTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic...
Lizard Like You’ve Never Seen It
Lizard Like You’ve Never Seen It
utthan pristhasana
LIZARD LIKE YOU’VE NEVER SEEN IT
Familiarity in a yoga posture can feel really good. There’s a comfort in knowing exactly what to do when we get on a mat. The thing is, we can get caught up in thinking that the more we do a posture, the more progress we’ll make. We can become quite complacent with what we’re used to doing. This approach can feel like it’s serving us until we’re confronted with something new.
In today’s video, Matt demonstrates 4 variations of Lizard pose like we’ve never seen. More than the positioning though, we learn the techniques that actually promote transformation. This transformation comes in the form of increased stability, strength and/or flexibility.
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LET’S CALL IT “HUMBLE LIZARD”
The first Lizard variation is quite unique. The positioning is actually set up like Humble Warrior. If you’ve practiced with Matt multiple times, then you might know what I’m about to say next. Yes, that’s right; we pull the feet towards one another in order to engage the adductors. Just like in a more “traditional” Lizard pose, the thigh bone of the front leg is externally rotated in the hip socket. The next muscle engagement happens in the buttocks by driving the front heel down into the mat. This action is also activating the external rotators to roll the front thigh bone out against the pelvis, which is bowing forward. The combination of pulling the feet together and pressing the front heel down will work to increase external range of motion over time.
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LIZARD LIKE YOU’VE NEVER SEEN IT: MASTERFUL TECHNIQUES IN 4 VARIATIONS
LIZARD SPECIFICS
In this more “common” Lizard variation, we get an opportunity to implement some additional specifics. These “specifics” are the catalyst for the larger shifts that happen in our practice.
A key element we might miss is taking the hips up and back. Again, this sets up a better positioning for muscle activation. A tendency here is to drop the hips in the pursuit of flexibility, but if we are seeking increased flexibility, we must train our muscles to activate at any length. This safety and integrity will eventually develop the flexibility we’re looking for.
Again we externally rotate the front thigh and send the torso in the opposite direction in order to have more space to get the forearms closer to the mat.
Next, turning the toes of the front foot out, while pressing the heel down and dropping the pelvis are all specifics that ignite this Lizard variation.
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“LEANING LIZARD”
“Leaning Lizard” can be tricky, so taking the alternative Matt offers in the video will be helpful. Initially he demonstrates that we’re trying to get as deep as getting the armpit down towards the lower shin with the knee out to the side (external rotation once again). The alternative is coming up away from the forearms and onto the fingertips. This will reduce the amount of external rotation required, while still allowing us to work into the posture.
Ultimately if we’re attempting what Matt demonstrates first, it requires an extreme amount of external rotation, and as he mentions, will be a great preparation for postures like Agnistambhasana and Lotus pose.
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BUILD IT UP
In the last variation we “build it up” literally and figuratively. We are building upon our execution of technique, strength, and flexibility. This is done by coming into another variation of Lizard pose with a block underneath the front foot. It’s possible that we may be more familiar with utilizing a block under the hands or forearms (which is always welcome), but added to the use of the block in this variation is attention to the placement of the back foot. Again, we are bowing to the inside of the front foot, implementing the external rotation in that upper thigh bone. The rotation will provide a more powerful stretch to the deep glutes.
The accumulation of knowledge and implementation of these actions are the building blocks of our practice. The techniques, combined with the “right” positioning for our bodies at the right time, with consistency, direct us on a path to true transformation.
Have you tried the “Hips practice” in Matt’s new online immersion Revelation yet? Don’t miss out on an opportunity to further your education into the hip, but to also personalize your practice with the rich options and techniques Matt provides for your overall practice.
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Article by Trish Curling
Video Extracted From: Hips & Hamstrings Immersion
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