Let's Discuss The Pose

[Administrator]

Hi everyone. This is the place to share your thoughts on constructing a solution for Harlan's problem.

Please feel free to join us and share.

Thanks.

[sallyd]

Hi Sara, and all
Looks like Harlan is tight in the hip flexors and quadriceps, and so the pose against the wall is stretching these areas, especially the quads, with lots of padding to protect the knee. Also with both his hands on the top knee he is able to straighten his body a bit more and keep a better alignment, instead of hunching forward.
Go Harlan, keep it up!
Namaste all
Sally

[Roshni]

I have used this pose in the past, substitute a yoga blanket for the bolster under the knee. I understand the benefits of the cushion under the knee, because then the leg is not flexible enough for a deeper expression of the pose, then there is an awful pain that the body rejects. Being against the wall also helps with the balance issue. A very nice and easy segway into deepening the pose is to gently raise the arm on the side which has the leg back. When that is easy, work on raising both arms...work on making your way (fingertips) toward the wall. Eventually walking the hands down the wall toward the foot. Its a wonderful and gentle way to open up the hip flexor and tendons on top of the knee. The teacher I learned this from would threaten us with many chaturangas if there was any toepolish left behind on the wall. I guess that issue is eliminated with the bolster behind the back foot against the wall.

I'm not clear on the purpose of the front bolster. I'm sure its clever. I look forward to hearing the logic.

[stephlit]

Yes, this is a wonderful way to do this pose. But please, please help him with the alignment!!! Those shoulders, the head, the neck, the hips!!!! Baby steps, baby steps! First I think a blanket folded several times would be better than the bulky boster. Less bumpyness to help keep the alignment. Also, I'd use a folded blanket or sticky mat or better yet, cut up an old worn out one, to use on the wall. In the first pose/picture...If you want he could use a stap instead of his hand and place him on a folded blanket to protect the knee. And again help him with the alignment. It's more important to take baby steps and get the alignment correct with any pose that is difficult. When the alignment is in place, healing and magic happens!
Also, what is that on his nose in the first picture!
Good Luck!

[yvonneyoga]

I agree with Stephlit. A blanket under the knee would be better and I'd work more on his alignment. A tight psoas is what is causing his pelvis to tip forward. If it were me, I wouldn't have him do the pose in the picture until he is able to do it with a neutral pelvis. In this picture, it looks like he needs to tuck his tail bone down and tip the pelvis back so it's not "spilling" forward.

Nice to have a "test" student for something like this.

[Administrator]

Originally Posted by stephlit

Also, what is that on his nose in the first picture!
Good Luck!

Can't you tell? It's batman suspended from my ceiling!

Superman and Batman are both flying around my office.

It's a loooong story....

Peace.

[Shawn]

I just wrote a long response to this and lost it when I tried to submit. (I happened to think it was great and wanted to hear from you)

I'll briefly summarize it:

In my discipline this is called wall quad stretch (not a cool as the Yogi names I know)

Harlin's hip flexors are short and weak

The quads are overworked. this position helps the hips to load up without the quads (because they are stretched) forcing the hipflexors to do their own work.

The left shoulder is rotating forward to unload the left hip. If he tried to move it back the stretch would be more intense because the quad would have to start helping more than because the hip position would change.

The dorsiflexion of the right foot will help him find the hipflexor on that side (I don't know why, but I've seen it, I'd love to hear from you on that) I would use something flat more stable under that foot to get a true dorisflex but use whatever is available.

This is nowhere near as complete an answer as I wanted to give but It's all I have time for. I'd love to hear more. This stuff rocks!

Shawn

[Leah]

Yes, these both appear to be poses you have chosen to address quadricep/hip flexor tightness. I use them both with students in my classes.

In the first picture, Harlan's chest is dropping so it appears that you took holding-the-back-foot out of the mix and put his put at the wall. Perhaps you used the wall bolster because of tightness in the front of his ankle/top of foot.

With the "new" pose, you accomplished him getting more chest opening. What isn't addressed by the new pose is that his front pelvis is tipping...frontal hipbones tipping forward.

You might try Virabhadrasana I with an emphasis on lifting the front pelvis and lengthening the buttocks toward the back thighs in order to teach him not to "sit" on the front thight but to lift up.

Logging time in Virasana would be a good preparation for these poses. Supta virasana with support will help as well for quad/hip tightness and the lumbar spine lengthening (like a backbend action) and the appropriate shoulderblade action to help lift the chest.

The "gains" with the virasana-supta virasana will happen with persistence and over a long period of time, but will encourage Harlan to slow down a bit and let his body (and mind & heart) open slowly for a healthy balance of sthira and sukha...which is, after all, what yoga is all about.

Good luck, Harlan. Hope you enjoy a long and happy yoga life.

[dakiniyoga]

I often use both of these poses in my classes as I feel many people are tight in the hip flexor area from long hours of sitting.

I agree with the pelvic alignment of lifting the front hips. I encourage my students to feel this by lenghtening the tail bone toward the floor and gently pulling in the low belly. I also let them use a block under the front hand so they don't have to worry about balancing in the pose .

Great suggestion to also use Virasana/Supta virasana for these areas . If the knees don't permit these poses, I have students do one leg at a time (Ardha Supta Virasana) or sit on a block.

Natarajasana (either near a wall for balance or free standing) is also great for opening the hip flexors/quadriceps!

Namaste

[Administrator]

Hi everyone.

Although I'm not a yoga teacher, some of these posts got me to smile.

The consensus for me to do Virasana/Supta virasana brought an immediate grin. I can't get within miles of those poses.

My Virasana is on top of two bolsters and that's painful.

As Sara mentioned in the weekly newsletter, I injured the tendons in my right knee. That excludes a bunch of these poses.

I'm open to hear some more thoughts.

But remember, you're dealing with a real live client. Not a text book.

Peace.

Harlan