“Hips don’t lie” - Shakira
Monthly Focus - The hips and pelvis
Anatomical Notes (Bones)
Movements to Explore in Down Dog
Asana Sequence 3/1/15 - Modified first half Ashtanga Primary Series
Surya Namaskara A (Sun Salute A) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Surya Namaskara B (Sun Salute B) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Padangustasana - Big Toe Pose
Padahastasana - Hand foot Pose
Utthita Trikonasana - Extended Triangle Pose
Parivrtta Trikonasana - Revolved Triangle Pose
Utthita Parsvakonasana - Extended Side Angle Pose
Prasarita Padottanasana C - Stretched Intense Foot Pose C (Wide leg fold - hands interlaced)
Prasarita Padottanasana D - Stretched Intense Foot Pose D (Wide leg fold - hold big toes)
Parsvottanasana - Intense Stretch to Side Ribs Pose
Utthita Hasta Padangustasana - Extended Hand Big Toe Pose. Do leg straight, leg lateral and leg lifted without support of hands.
Utkatasana - Fierce Pose (Chair)
Dandasana - Staff Pose (Seated upright w/ straight legs)
Paschimottanasana - Intense Stretch of Western Side of Body Pose (Seated fold w/ straight legs)
-vinyasa-
Purvottanasana - Intense Stretch of Eastern Side of Pose (Reverse plank)
-vinyasa-
Ardha Baddha Padma Paschimottanasana - Half Bound Lotus Intense Stretch of Western Side of Body Pose. Support knee, skip bind and stay upright as needed. This pose can also be skipped entirely.
-vinyasa-
Triang Mukha Eka Pada Paschimottanasana - Three Limb Facing One Foot Intense Western Stretch Pose (half hero forward fold)
-vinyasa-
Janu Sirsasana - Head to Knee Pose
-vinyasa-
Marichyasana A - Pose Dedicated to the Sage Marichi variation A (half squat fold)
-vinyasa-
Marichyasana C - Pose Dedicated to the Sage Marichi variation C (half squat twist)
-vinyasa-
Navasana - Boat Pose - Hold for 5 breaths. Repeat 3 - 5 times. Do Lolasana (Swing Pose) between rounds
-vinyasa-
Chatush Padasana - Four Foot Pose (Bridge) Do 3 times. palms to floor, hands interlaced, holding ankles. Can also be done as a restorative pose with block (tallest setting) under sacrum.
Urdhva Dhanurasana - Upward Bow Pose (Wheel) Enter from Chatush Padasana holding ankles. If you can’t hold your ankles with ease do not take Urdhva Dhanurasana.
To work deeper in Urdhva Dhanurasana--
Exhale: Bend elbows and touch head to floor.
Inhale: Straighten arms lifting back to wheel. 5 Breaths.
Repeat this action 3 to 5 times. The movement resembles a push up in wheel.
After bridge and/or wheel - Do Ardha Jathara Parivartanasana (twist on back) as needed THEN forward fold in Paschimottanasana (straight leg forward fold) or Adho Mukha Virasana (child’s pose.)
If you perform Sirsasana and/or Sarvangasana (headstand and/or shoulderstand) do them now.
End with one or two forward folding asanas-- Baddha Konasana, Upavista Konasana, Sukhasana, Padmasana are all good. I like Sukhasana or Padmasana to be last pose performed.
Savasana - Corpse Pose. Take rest for at least 5 minutes.
Monthly Focus - The hips and pelvis
- Distinguish between anterior and posterior pelvic tilt.
- Distinguish between internal and external rotation of the hip.
- Distinguish between hip flexion and extension.
- Distinguish between lumbar spine flexion and extension
- Explore the relationship of accompanying and compensatory movements in the pelvis, low back and thighs.
Anatomical Notes (Bones)
- The “hip bone” (coxal bone) is comprised of three fused bones, the ilium, the ischium and the pubis. The fusing of these three bones begins as a teenager and is complete by the mid 20s.
- The sacrum is a set of fused vertebrae at the base of the spine. The sacrum sits between the hip bones. The coccyx (tail bone) is yet another set of fused vertebrae inferior to the sacrum.
- The pelvis as a whole is comprised of the hip bones, sacrum and coccyx.
- The “hip joint” (coxafemoral joint) is where the head of the femur (thigh bone) and the hip bone (acetabulum of coxal bone) articulate.
- The SI joint (sacroilliac joint) is where the sacrum and the ilium articulate.
- L5 S1 is where the 5th lumbar vertebrae and sacrum articulate.
- The “hip joint complex” can be thought of as including all of the joints and articulations of the hip and pelvis. We will focus on the hip joint, the SI joint and L5 S1. When one of these joints move there is an accompanying or compensatory movement in the others.
- Confused yet?
- Next week I write some anatomical notes on the muscles of the “hip joint complex.”
Movements to Explore in Down Dog
- What happens to the lumbar spine and abdomen when the thighs roll in? (internal hip rotation)
- What happens to lumbar spine and abdomen when the thighs roll out? (external hip rotation)
- What happens to the lumbar spine and thighs when the front hip bones and public bone lift towards the naval? (posterior pelvic tilt)
- What happens to the spine and thighs when the front hip bones and public bone drop away from naval? (anterior pelvic tilt)
- What happens when you attempt to simultaneously roll the thighs in and out?
- What happens when you attempt to simultaneously lengthen the tail forward and down and take the pubic bone back and down?
- What happens when you attempt to simultaneously gather and broaden the buttock bones (ischial tuberosity.)
- What happens when you attempt to simultaneously lift and descend the buttock bones (ischial tuberosity?)
Asana Sequence 3/1/15 - Modified first half Ashtanga Primary Series
Surya Namaskara A (Sun Salute A) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Surya Namaskara B (Sun Salute B) - Repeat 3 - 5x. Hold down dog for 5 - 10 breaths.
Padangustasana - Big Toe Pose
Padahastasana - Hand foot Pose
Utthita Trikonasana - Extended Triangle Pose
Parivrtta Trikonasana - Revolved Triangle Pose
Utthita Parsvakonasana - Extended Side Angle Pose
Prasarita Padottanasana C - Stretched Intense Foot Pose C (Wide leg fold - hands interlaced)
Prasarita Padottanasana D - Stretched Intense Foot Pose D (Wide leg fold - hold big toes)
Parsvottanasana - Intense Stretch to Side Ribs Pose
Utthita Hasta Padangustasana - Extended Hand Big Toe Pose. Do leg straight, leg lateral and leg lifted without support of hands.
Utkatasana - Fierce Pose (Chair)
Dandasana - Staff Pose (Seated upright w/ straight legs)
Paschimottanasana - Intense Stretch of Western Side of Body Pose (Seated fold w/ straight legs)
-vinyasa-
Purvottanasana - Intense Stretch of Eastern Side of Pose (Reverse plank)
-vinyasa-
Ardha Baddha Padma Paschimottanasana - Half Bound Lotus Intense Stretch of Western Side of Body Pose. Support knee, skip bind and stay upright as needed. This pose can also be skipped entirely.
-vinyasa-
Triang Mukha Eka Pada Paschimottanasana - Three Limb Facing One Foot Intense Western Stretch Pose (half hero forward fold)
-vinyasa-
Janu Sirsasana - Head to Knee Pose
-vinyasa-
Marichyasana A - Pose Dedicated to the Sage Marichi variation A (half squat fold)
-vinyasa-
Marichyasana C - Pose Dedicated to the Sage Marichi variation C (half squat twist)
-vinyasa-
Navasana - Boat Pose - Hold for 5 breaths. Repeat 3 - 5 times. Do Lolasana (Swing Pose) between rounds
-vinyasa-
Chatush Padasana - Four Foot Pose (Bridge) Do 3 times. palms to floor, hands interlaced, holding ankles. Can also be done as a restorative pose with block (tallest setting) under sacrum.
Urdhva Dhanurasana - Upward Bow Pose (Wheel) Enter from Chatush Padasana holding ankles. If you can’t hold your ankles with ease do not take Urdhva Dhanurasana.
To work deeper in Urdhva Dhanurasana--
Exhale: Bend elbows and touch head to floor.
Inhale: Straighten arms lifting back to wheel. 5 Breaths.
Repeat this action 3 to 5 times. The movement resembles a push up in wheel.
After bridge and/or wheel - Do Ardha Jathara Parivartanasana (twist on back) as needed THEN forward fold in Paschimottanasana (straight leg forward fold) or Adho Mukha Virasana (child’s pose.)
If you perform Sirsasana and/or Sarvangasana (headstand and/or shoulderstand) do them now.
End with one or two forward folding asanas-- Baddha Konasana, Upavista Konasana, Sukhasana, Padmasana are all good. I like Sukhasana or Padmasana to be last pose performed.
Savasana - Corpse Pose. Take rest for at least 5 minutes.