Modify Supta Padangusthasana
if needed to fi nd safe alignment for your body.
76
april 2YOGAPEDIA
rti ll
If your hamstrings are short or stiff ...
TRY using a strap around the foot of your lifted leg so you can reach
your foot without bending your leg. Wrap the strap around the
arch or ball of the top leg’s big toe. Grab a strap end in each hand,
wrapping the strap around your hands to help you pull on your foot.
Soften through your front body and release any tension in your
shoulders. Keep breathing through your nose.If you experience a nagging pain along the
pelvic rim, lower back, or upper hip ...
TRY using two long straps. Loop both straps and place one around
the hip crease of your top leg and the foot of the bottom leg.
Use the other strap around the base of your skull and the foot of
the top leg. This will allow you to relax and hold your pelvis in a
neutral position without stressing the lower back (many of us shift
the pelvis when we stretch our hamstrings, causing or aggravating
sacroiliac-joint imbalance).If you are looking for deep relaxation ...
TRY doing Reclining Hand-to-Big-Toe Pose in a doorway. This fully
supports the lifted leg and allows you to stretch it while relaxing
your shoulders and arms. Start with your hips at a door frame, one
leg in the hall, the other bent into your chest. Slowly extend your
top (bent) leg along the door frame.STRENGTH IN LENGTH
One of the most popular yogic principles in
the Yoga Sutra is Sthira sukham asanam, often
interpreted as finding effort (strength) without tension,
as well as relaxation (ease) without being dull, in every
asana. One of the keys to mastering this tricky duality
is through lengthening and strengthening muscles.
In most cases, when a muscle is long, you have more
leverage to use it, bringing ease to poses. In the case of
Adho Mukha Svanasana (Downward-Facing Dog Pose),
lengthening and strengthening your hamstrings through
warm-up poses such as Reclining Hand-to-Big-Toe Pose
will set off a chain reaction through your body that can
lead to open shoulders and hips, and ultimately
spinal flexibility and mobility—one of
yoga’s ultimate goals.