SAMA KONASANA :-
Samakonasana is a very challenging and advanced posture. It requires tremendous flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate the hips and thighs externally). Regular asana practice is a must.
Time, patience and discipline play a key role. Anatomically speaking, the hips are a complex area and require a systematic and intelligent practice to open up. Over time, a lot of emotions get stored in this area, creating an additional obstacle. Diligent practice, respectful of your limits, will eventually help you create the space you need.
Outside the scope of asana practice, there are some specific stretches which can be very useful to open up the hips, permitting the full expression of samakonasana and, generally speaking, enhancing your yoga practice. If performed regularly, they will develop flexibility in the adductors, hamstrings, quadriceps, hip flexors and lower back muscles, and strengthen them at the same time.
Proceed slowly, pay attention to alignment, and be patient. Do not go beyond your limits, let your body gradually get used to these new stretches.
1 – a: Spread your legs four to five feet apart and turn your left foot slightly out. Bend the left knee and slowly move into a squatting position, keeping the right leg straight with the toes pointed to the sky.With your left upper arm and shoulder, gently push the left inner thigh and knee out. Make sure that your bent knee always faces the same direction as your toes. Going into a squatting position might be too much at the beginning, so stay higher if you need to, until the body is ready to go deeper into the stretch. Stay 30 to 45 seconds, and slowly come up. Repeat on the other side.
1 – b: Same as 1 – a, except the intensity is increased due to the position of the straight leg. The foot of the straight leg is placed higher (on the blocks), so the squatting position is deeper and gives you a more intense stretch.
2 – a: Stand near a table or window and place the right foot on the edge, at hip level, with toes pointed to the sky. Make sure that the left leg is in neutral position. Stay in the posture for approximately 30 seconds, allowing the groins to open up slowly. Then move on to 2 - b.
2 – b: As you exhale, fold forward, placing your hands on the floor and allowing the right thigh to roll in so that once bent over, your right inner foot faces the floor. Keep the legs active and make sure that your left knee is not locked. If your hamstrings are tight, stay higher, placing your hands on blocks or a chair. Stay in this position for 30 to 45 seconds, then come up on an inhalation.
2 – c: From 2 – a, turn the left foot slightly out, making sure that the kneecap and toes face the same direction. Slowly, bend the left knee, pushing the hips further back, and fold slightly forward. Place the left hand on your left thigh and the right hand on the edge of the table or window for stability. How deep you go will depend on the flexibility in your groins (adductors, lateral hip rotators and hamstrings). This is the most challenging variation, so proceed slowly and listen to your body. After 30 to 45 seconds, come up on an inhalation. Repeat 2 – a), b) and c) on the other side.
3: Spread your legs wide (5 to 7 feet apart), lean forward and place your hand on the floor.Turn the left toes and the right heel (picture a) to the sky so that the left thigh rolls out and the right thigh remains in neutral position. Twisting slightly to the left, shift more body weight through your arms and allow your hips to sink towards the floor, until you feel a deep stretch in the right quadriceps and hip flexors.This position also gives an intense stretch to the left inner thigh muscles. Remain in the pose for 30 to 45 seconds.
As you inhale, lift the hips higher up, placing the feet evenly on the floor, before proceeding with the other leg
Be careful if you have any issue with the lower back or sacroiliac joints.
4: Spread your legs wide (5 to 7 feet apart), lean forward and place your hands on the floor. Push your hips gently backwards as you slide your feet further apart, until you find your limit. Make sure that most of your body weight is distributed through your arms, so that you can pull you feet back closer together at anytime if you went too far. Respect your limits and be patient. Eventually your legs will be spread wide with your groins almost, or directly, on the floor. Once your groins reach the floor, you are ready to move towards the full expression of samakonasana.
5: As you inhale, sit on the floor and straighten yourself up, rotating your thighs out, pointing the toes toward the sky. Place your hands in prayer fashion in front of your heart. Press gently one hand into the other, keeping your chest, shoulders and upper back broad and energized. Pull your kneecaps up and charge your legs. Point the toes forwards a bit and spread them wide, nailing the heels into the floor. Keep the face and eyes relaxed, remaining in the pose for 5 to 10 deep, full, rhythmic and even breaths. Slowly come out by bringing the legs together, while still sitting.
Benefits:
• Strengthens the legs, lower back and groins.
• Increases blood flow to the lower belly and groin area.
• Develops flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate hips and thighs externally).
Counter-indications:
Lower back, knee and groin problems.
Samakonasana is a very challenging and advanced posture. It requires tremendous flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate the hips and thighs externally). Regular asana practice is a must.
Time, patience and discipline play a key role. Anatomically speaking, the hips are a complex area and require a systematic and intelligent practice to open up. Over time, a lot of emotions get stored in this area, creating an additional obstacle. Diligent practice, respectful of your limits, will eventually help you create the space you need.
Outside the scope of asana practice, there are some specific stretches which can be very useful to open up the hips, permitting the full expression of samakonasana and, generally speaking, enhancing your yoga practice. If performed regularly, they will develop flexibility in the adductors, hamstrings, quadriceps, hip flexors and lower back muscles, and strengthen them at the same time.
Proceed slowly, pay attention to alignment, and be patient. Do not go beyond your limits, let your body gradually get used to these new stretches.
1 – a: Spread your legs four to five feet apart and turn your left foot slightly out. Bend the left knee and slowly move into a squatting position, keeping the right leg straight with the toes pointed to the sky.With your left upper arm and shoulder, gently push the left inner thigh and knee out. Make sure that your bent knee always faces the same direction as your toes. Going into a squatting position might be too much at the beginning, so stay higher if you need to, until the body is ready to go deeper into the stretch. Stay 30 to 45 seconds, and slowly come up. Repeat on the other side.
1 – b: Same as 1 – a, except the intensity is increased due to the position of the straight leg. The foot of the straight leg is placed higher (on the blocks), so the squatting position is deeper and gives you a more intense stretch.
2 – a: Stand near a table or window and place the right foot on the edge, at hip level, with toes pointed to the sky. Make sure that the left leg is in neutral position. Stay in the posture for approximately 30 seconds, allowing the groins to open up slowly. Then move on to 2 - b.
2 – b: As you exhale, fold forward, placing your hands on the floor and allowing the right thigh to roll in so that once bent over, your right inner foot faces the floor. Keep the legs active and make sure that your left knee is not locked. If your hamstrings are tight, stay higher, placing your hands on blocks or a chair. Stay in this position for 30 to 45 seconds, then come up on an inhalation.
2 – c: From 2 – a, turn the left foot slightly out, making sure that the kneecap and toes face the same direction. Slowly, bend the left knee, pushing the hips further back, and fold slightly forward. Place the left hand on your left thigh and the right hand on the edge of the table or window for stability. How deep you go will depend on the flexibility in your groins (adductors, lateral hip rotators and hamstrings). This is the most challenging variation, so proceed slowly and listen to your body. After 30 to 45 seconds, come up on an inhalation. Repeat 2 – a), b) and c) on the other side.
3: Spread your legs wide (5 to 7 feet apart), lean forward and place your hand on the floor.Turn the left toes and the right heel (picture a) to the sky so that the left thigh rolls out and the right thigh remains in neutral position. Twisting slightly to the left, shift more body weight through your arms and allow your hips to sink towards the floor, until you feel a deep stretch in the right quadriceps and hip flexors.This position also gives an intense stretch to the left inner thigh muscles. Remain in the pose for 30 to 45 seconds.
As you inhale, lift the hips higher up, placing the feet evenly on the floor, before proceeding with the other leg
Be careful if you have any issue with the lower back or sacroiliac joints.
4: Spread your legs wide (5 to 7 feet apart), lean forward and place your hands on the floor. Push your hips gently backwards as you slide your feet further apart, until you find your limit. Make sure that most of your body weight is distributed through your arms, so that you can pull you feet back closer together at anytime if you went too far. Respect your limits and be patient. Eventually your legs will be spread wide with your groins almost, or directly, on the floor. Once your groins reach the floor, you are ready to move towards the full expression of samakonasana.
5: As you inhale, sit on the floor and straighten yourself up, rotating your thighs out, pointing the toes toward the sky. Place your hands in prayer fashion in front of your heart. Press gently one hand into the other, keeping your chest, shoulders and upper back broad and energized. Pull your kneecaps up and charge your legs. Point the toes forwards a bit and spread them wide, nailing the heels into the floor. Keep the face and eyes relaxed, remaining in the pose for 5 to 10 deep, full, rhythmic and even breaths. Slowly come out by bringing the legs together, while still sitting.
Benefits:
• Strengthens the legs, lower back and groins.
• Increases blood flow to the lower belly and groin area.
• Develops flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate hips and thighs externally).
Counter-indications:
Lower back, knee and groin problems.
1 comment:
adakah ini exercise yoga??
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