Peak Pose: Baddha Konasana – Hugger Mugger

I prefer to sequence my asana lessons in an arc. Which means that we begin gradual, work as much as extra sophisticated poses, after which cool right down to a protracted, luxurious Savasana. We apply a number of “peak” poses in the midst of the apply. After we consider the idea of a peak pose, we frequently consider excessive backbends and arm balances—poses which might be unattainable for most individuals due to skeletal restrictions. In reality, among the most humble, pedestrian-seeming poses—seated ahead bends—are literally more difficult than they seem. At the moment, we’ll discover easy methods to sequence a category to work towards Baddha Konasana (Certain Angle Pose) as a peak pose.

Not All Hip Joints Are Made for Baddha Konasana

Baddha Konasana might look easy, however there’s really lots that should occur for the physique to have the ability to apply it safely. First, you must have a hip joint construction that enables for excessive exterior rotation and abduction. Stretching the plain muscle tissues—inside 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 achieve the ground.

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

Give attention to 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 a substitute 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 arms subsequent to your hips and press down into your blankets to assist tilt your pelvic rim ahead. Until you’ll be able to bend ahead by main with the pelvis—not the waist—I wouldn’t advocate bending ahead.

Listed here are the actions mandatory for practising a wholesome Baddha Konasana:

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

Prep Poses for Baddha Konasana

With the intention to put together the physique for Baddha Konasana, we have to each heat and stretch the muscle tissues that create these actions. In fact, there are many yoga poses that may be useful. I provide some recommendations beneath, however it may be a enjoyable exploration to think about poses when it comes to these actions, and add your personal concepts to the sequence. The hyperlinks beneath include detailed directions for every pose listed.

Prasarita Padottanasana (Vast-Legged Ahead Bend Pose)

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

Virabhadrasana II (Warrior II Pose)

Warrior poses are robust, 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 combination.

Ardha Chandrasana (Half Moon Pose)

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

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

In case you have a look at this pose, you’ll be able to see that it’s basically the identical form as Ardha Chandrasana and Supta Padangusthasana, however with a special orientation to gravity. It additional warms the muscle tissues 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 tissues, you’ll be able to start to deal with 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), may 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 trying to stretch each concurrently. You’ll want to sit on loads of help in order that your pelvis can provoke the ahead bend.

Upavista Konasana (Seated Angle Pose)

It needs to be apparent why this pose could be useful for stretching the adductors. It additionally supplies a bit extra stretch for the hamstrings.

Baddha Konasana (Certain Angle Pose)

Lastly! Time to apply the height pose. Do not forget that getting the knees to the ground is just not essential. As an alternative, essentially the most useful motion is to increase the inside thighs outward from the pelvis. As at all times, ensure you have sufficient help underneath your hips in order that your backbone may be straight.

Paschimottanasana (Seated Ahead Bend Pose)

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

If you’re brief on time, be at liberty to skip a few of these poses. They’re all supporting of Baddha Konasana, however you don’t essentially need to apply all of them to learn.

If you need extra data on hip-healthy apply, take a look at 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 started educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed 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.