Balancing in standing seperate leg head to knee pose

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arcullen2010
Participant

September 19, 2012 at 4:15 pm

Post count: 10

#2399

Hi!

I usually have fairly good balance in the balancing postures such as tree and standing bow but this one really bothers me. I can’t stay upright unless I have my fingertips on the floor in front of me (rather than in prayer position). This isn’t a huge issue for me as I know many people need to separate their hands for balance. However, I have an even harder time when I’m trying to come back out of the pose. I usually end up falling over while trying to come up or if I do manage to stay in the pose while coming up, I do it incorrectly (lifting my head first so I can focus my eyes on a single point to try to stay balanced). Any suggestions for better balance? My teachers always say “use your core” and I try to pull my stomach in and round my back as much as possible to engage my core, but it doesn’t seem to be helping.

Thanks!
Amelia

Wendy4012
Participant

September 27, 2012 at 3:08 am

Post count: 23

#9911

Try this: Before you begin the exit, stabilize yourself by bringing your hands to the sides of your extended foot to Steady yourself. After that make sure the back leg is completely locked out, heel flat and weight distributed equally on both feet. Square your hips again and then from a stable base, Then squeeze your head with your arms, elbows locked, chin tucked, hands in prayer – begin to slowly come out keeping the front hip forward and chin tucked the whole way up. Oh yea and of course, USE YOUR CORE. 🙂

bunni
Participant

September 27, 2012 at 4:26 pm

Post count: 60

#9912

I agree about locking out the legs. When it is time to come up, I have to really concentrate on re-straightening and contracting both legs (I have to let my head come off the knee to do this). I think of pulling up the muscles in my quads and hamstrings from the floor up through the hips. With a solid base it is easier (though not easy!) to come out. I unroll with my core sucked in, stacking my spine back up in the center one vertebrae at a time, kind of like coming out of rabbit. That helps me keep my head/chin tucked until last. If I only engage the core without also contracting the legs at the same time, then I feel pretty wobbly coming up.

Wendy4012
Participant

September 27, 2012 at 5:00 pm

Post count: 23

#9913

Love the reference to Rabbit exit Bunni. I’m looking at my Hot Yoga Masterclass Book now to see what the Master, Ms. Gabrielle has to say about it.Every question we have – the answer – can be found there! Namaste!

Gabrielle (The Hot Yoga Doctor)
Forum Owner

December 24, 2012 at 4:13 am

Post count: 3048

#10157

Hi Amelia

Did you happen to sort yourself out with this pose? Wendy and Bunni gave some great info there. Please let me know if you’re right. I reread the post and it’s possible that you were trying to come up (as Wendy indicated) with hands in prayer without stabilising first by placing hands on the floor.

I guess no news is good news!

Namaste
Gabrielle 🙂
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