Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...
Janu Sirsasana To Half Lotus
Janu Sirsasana to Half Lotus
Kurmasana
JANU SIRSASANA TO HALF LOTUS
There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider.
When it comes to hip opening postures like Janu Sirsasana and Half Lotus, we may believe that they are very close in terms of the amount of hip range of motion that is required. This may be true for some people but not for others and comes back to what we’re individually experiencing in our bodies. We may experience tightness or pain in either posture. While there can be a direct connection between hip range of motion and knee pain, there are actions and steps we can take to make access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.
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FIX FOR KNEE PAIN
Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations we feel when setting up in Janu Sirsasana. The first thing we can do in the attempt to alleviate hip pain is to use support from props. The other “fix,” of course, would be to explore other postures that contribute to and develop increased hip range of motion.
In the Janu Sirsasana variations Matt demonstrates in the video, we see that he uses both towels and blocks to prop up either his entire body or the bent knee for support.
As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.
If we’re exploring Janu Sirsasana, then working intelligently on the variation that helps us practice without pain will be vital in our development towards Lotus Pose.
WATCH THE VIDEO
JANU SIRSASANA TO HALF LOTUS: LESS TIGHTNESS, MORE RANGE
JANU SIRSASANA VARIATION
Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.
He starts us off in a variation with a twist and a bind, which is a deep stretch for the hips. What we need to pay attention to here is both the amount of external rotation and potentially the activation of the muscles that surround the hip joint.
We can give ourselves our own adjustment by using the hand to externally rotate the thigh and/or by pressing the knee down towards the floor for muscle activation.
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STANDING HALF LOTUS
Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture! Here are the steps:
- Bring the ankle up so that the shin of the lifted leg is parallel to the ground
- Use a self-adjustment to externally rotate the hip
- Bring the lifted leg out to the side (to help with hip tightness)
- Once the heel has been moved towards the belly button, the knee can be lowered down towards the ground
Before lowering completely into an Uttanasana position, Matt offers more variations, in which we get the opportunity to bind the hands.
This standing position might be the direct route to Half Lotus we’re looking for, due to our increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsides and more range of motion is realized.
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SUPPORT AND EXECUTE
Taking deliberate action and being very intentional about how we move and combine these two postures will indicate how much hip range of motion we develop.
In the final portion of today’s clip, Matt demonstrates the “baby cradle” movement with the bent leg. This helps us safely guide the bent leg out further, which is one of the vital actions to reduce tightness in the hip.
Whether we opt for the bind variations or not, we are still mindful about how we set the hips in the Half Lotus variation. Using props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip-opening postures with more intelligence and ease.
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Article by Trish Curling
Video Extracted From: Hips & Hamstrings Immersion
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