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Information provided in www.yogainasia.com is solely for educational purposes only and should not and can not be used as a substitute for a consultation or visit with your family physician or other health care provider. Please read this important legal information.
Copyright © 2007.
All Rights Reserved.
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BASIC HIP OPENING SERIES |
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ALTERNATING QUADRICEP LUNGE / HAMSTRING STRETCH at WALL #1
Begin kneeling on the Left knee with Right leg extended back to wall. In this starting position, make sure that you are at a lunge and not bearing weight directly on the right kneecap. Place both hands on either side of the left foot, allowing the belly, the chest and the head to drop. On a deep exhalation breath, straighten the right knee and push the right heel back into the Wall Keep the right kneecap very actively lifting! Stay 3-5 counts and send deep breaths into the quadriceps stretch of the right leg. On EXHALE, straighten the left leg so that both legs are straight, both kneecaps actively lifting and the back foot heel down in contact to the Wall. Be aware that both hipbones are equidistant to the floor; then the lower back receives and even stretch. Continue alternating Quadriceps LungE Hamstring Stretch 5-6 repititions, MOVE into each on EXHALE. |
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DOWNWARD-FACING DOG POSE (ADHO MUKA SVANASANA) #2
Downward Facing Dog Pose Start kneeling in the middle of your mat in Cat Pose. Spread wide the fingers and keep the elbows very straight. Use a belt just below the elbow creases for support to keep the elbows from bending. Tuck under the toes of the feet, and with Exhalation breath, straighten the legs and lift the weight of the pelvis. Stretch the whole Spine vertically up, Lift the tailbone, stretch open the backs of both knees. Try to bring the heels all the way down to the mat. Send deep exhalation breaths through the backs of the legs. Especially be conscious of straightening the backs of the knees where the Hamstrings attach. If the Hamstrings are very tight, this is most likely where you will feel the stretch the greatest. Send a deep exhalation breath wherever you feel the stretch in backs of the legs. Hold for 10 20 deep breaths. Coming out of Dog Pose, bend both knees and curl into fetal position (ChildPose). Relax the shoulders, elbows and wrists as well as all the effort in the legs. |
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HANUMANASANA at the WALL #3
Begin in Downward-Facing Dog Pose with feet close to the Wall. Tuck under the toes of the feet, and with Exhalation breath, straighten the legs and lift the weight of the pelvis. Stretch the whole Spine vertically up, Lift the tailbone, stretch open the backs of both knees. As you continue with this Core Lift, Bend the right knee, and slowly raise the right leg unfolding into straight leg with the front of the right thigh facing the Wall. The top leg is receiving a very strong Quadricep stretch (the top knee MUST be straight!) Tuck under the toes of the top foot and press into the wall. Meanwhile the bottom (left) leg is receiving a deep Hamstring stretch as the consciousness remains in keeping that knee straight. BOTH KNEES MUST BE STRAIGHT! Hold for 5-6 breaths; Come into Downward-Facing Dog Pose and then Change to other side Bring the left leg up the Wall. (For tighter hamstring students - Begin in Downward Dog Pose further away from the Wall). |
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VIRABHADRASANA I at WALL #4
Warrior Pose Stand in the middle of the mat with feet 3 - 4 feet apart. Keep the right foot parallel to the mat pointing forward, and bring the left foot back to the wall with the toes tucked under the Back heel is pressing strongly back to the Wall. In this Warrior Pose, the hips, knees, and ankles are all in parallel lines. On inhalation, lift both arms overhead so that the ears are in line with the arms. On exhalation, bend the right knee into 90 degrees. To protect the lower back from over-arching, soften the lower ribs into the body, soften the waist, and lead forward from the pubic bone. The back leg is receiving a strong Qaudricep Stretch as the back kneecap is lifting actively! Keep awareness in the back (left) leg and take care that the back knee is not bending even slightly. Hold for 10 20 deep breaths / Straighten forward knee to come up on inhalation / Repeat other side. |
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PARVSVOTTANASANA #5
Intense Side Stretch Similar to Virabhadrasana I; Keep the right foot parallel to the mat pointing forward, and bring the left foot back to the wall but this time with the back Heel Down to Floor against Wall. Place 2 blocks on either side of the forward foot. Hips, Knees and feet should all be parallel. On exhalation breath, bend at the hip joints at the same time lengthening both sides of the torso and stretch the arms overhead and then reaching out to rest on the blocks. Before going deeper into the forward bend, bring attention to both Knees. KEEP BOTH KNEES STRAIGHT! Release the weight of the head, chest and belly as you move deeper into the forward bend. Hold for 10 20 deep Breaths, Repeat Other Side. |
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ALTERNATING DOG POSE into QUADRICEP LUNGE DOG POSE #6
This is a vinyasa practice where we begin in Dog Pose and on exhale, bring one foot forward right between the hands for the Quadriceps Lunge. Then after holding the Lunge for several Deep Breaths, bring that foot back to Dog Pose. Repeat other side and come back again to Dog Pose. In the action of bringing one foot forward, we must engage the Core Lift to keep the height of the pelvis and allow room for the leg to move forward. Repeat both sides 5 6 repetitions. |
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HANUMANASANA with 2 CHAIRS at WALL #7
Stand with both feet parallel and the back foot at the Wall behind you. Everything is parallel Hips, Knees, both Feet. The forward foot is approx. 4 feet/ 1 M forward of the hips. Using 2 Chairs placed on either side of you (at the hips) Rest both hands on the Chairs. Lift the spine vertically up as you begin to stretch the forward foot moving out the Heel At the same time, Keep the Back Knee STRAIGHT! Again, both knees are very very active so that both the Quadricep stretch of the back leg and Hamstring stretch - of the forward leg - are thorough. Slowly, using the support of the hands on the chairs, Lower the body down toward the floor. Breathe deeply into the Legs. Only go so far as you can keep both Knees straight! Change to other side. |
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QUADRICEP STRETCH with CHAIR #8
Bring the mat right up close to the Wall and have a chair place in front of you. Begin in Cat Pose Leaning forward with the torso, bring the right leg up the wall with Right kneecap pointing toward the Floor and the lower leg up the Wall. Lean forward so that your weight is FORWARD of the Right Kneecap. Use both hands on the seat of the Chair and slowly begin to lift the upper body up to Vertical. You may bring the chair in closer to you as the Quadriceps begin to stretch, let go, and allow for a deeper stretch. Keep breathing deeply into the back leg quadriceps stretch. Change to other side coming back to Cat Pose to transition to other side. |
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SUPTA VIRASANA #9
Sit in Virasana Hero Pose See that both knees are bent with kneecaps pointing directly forward take care that the knees are not opening out to the sides. Allow the flesh of the calves to be pulled out to the sides allowing for greater freedom and space in the knee joints. The toes of the feet should be pointing directly back to the Wall. A bolster or rolled blanket may be used behind you to support the spine, especially the Lumbar. Slowly lower the back down onto the floor or bolster so that the whole spine is supported. Remember to tuck the pelvis so that the waist is dropping, and the pubic bone is lifting higher than the waist. You will feel immediately the stretch across the Quadriceps. Breathe into this strong Quadricep stretch and stay for at least 1 2 min. |
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RECLING HAMSTRING STRETCH with BELT #10
Lying on the floor, Bend the right knee and then straighten the Right leg. You may use a belt around the toes of the right foot so that you can relax the backs of the shoulders on the floor. Keep the right foot strongly flexed, pulling down on the toes with the help of the belt. Keep the Left (extended) leg active, with that foot also strongly flexed. BOTH KNEES MUST BE STRAIGHT! The hamstring stretch will be felt all throughout the backs of the legs, the depth of the calves and out the achilles heels. Send a deep exhalation breath wherever you feel the stretch the greatest. Hold for 20 30 counts, Change to other side. |
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About Ann Barros
Ann Barros is a senior Iyengar yoga instructor with over 30 years teaching experience, including 5 years at UCSC, where she introduced the Iyengar tradition to the Santa Cruz community. She has led over 40 successful Yoga In Bali tours. She has led workshops both domestically in California and Colorado, and internationally in Singapore, Jamaica, Greece, Mexico, Jakarta, Kuala Lumpur, and China, as well as as her beloved Bali, which has become her second home and remains where her heart is always. Ann first studied with BKS Iyengar in India in 1976 who personally guided her into curing her own scoliosis. She is certified by the Iyengar Yoga Institute of S.F. since 1980, and later that year after studying again in India, first came to Bali. After 30 years of teaching, Ann's eyes are well trained. She works currently with Chiropractors in the US. The chiropractic patients work individually with Ann during their stabilization phase of recovery from surgery or injury. Ann has many case histories of helping people - help themselves- toward pain-free living and avoidance of surgery in many cases. Ann's teaching approach is compassionate, yet challenging, with emphasis on precise and careful alignment of the joints for the greatest freedom: strength and flexibility, balance in the body, quieting of the mind, and a soaring of the spirit. Her strong dance background and B.A. in dance from U.C.S.C. combined with her love of art, music, yoga and Hinduism has culminated in her creating a wonderfully balanced life-style and tour program. those participate in her special Bali Yoga tours develop a solid foundation and understanding of the poses. Ann gratefully acknowledges her teacher, Shri BKS Iyengar. Ann has led successful Yoga in Bali tours continuously since 1985.
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