The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Ardha Matsyendrasana › What are the main parts to this pose?
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Ardha Matsyendrasana › What are the main parts to this pose?
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Hello Gabrielle
I have been practicing for a few years now, but just started teaching about 8 months ago. I notice that the more I teach, the more questions I have. I have already found answers to a lot of my questions on this website, so thank you very much.
What you would say are the key elements of the spine twist? at this point in the class most of the students are tired and hot and really dont want to deal with the pose. so instead of overwhelming them with all the details I would rather just give a few important points.
Thank you
SusanHello Susan
Thank you for the compliments. I am very happy that my techniques are helping you teach a better class. :cheese:
Spinal Twist: this is such a great pose delivering a beautiful release through the spine. The most important thing to remember, I believe, is that the spine starts at the hips, so make sure that you encourage and teach techniques that GROUND the hips, symmetrically, evenly, squarely on the floor.
Techniques to play around with:
1) The position of the front foot on the floor. Slide it in or out near the knee to optimize hip position. This also has a huge effect on the ability to grab the front knee with your hand.
2) The position of the hand behind. TRY to have your students bring it as snugly in to the bottom of the spine as possible (centrally) so that they are not leaning back onto it.
3) Front hand position. Try always to grab from around the knee (from the top) and not from the side of the body (from the direction the body will twist).
4) Push into the floor with the back hand and the front foot as you pull on your knee. Feel how your hips bed down and you can raise your chest to find more twist as you turn!
5) Also try to seat your front knee back down against the pulling forces of the hand.Goes without saying to set up before twisting. Use the eyes to help you around and use the breath to move and surrender into the pose.
Namaste
Gabrielle 🙂Hi Gabrielle,
Thanks for your response. I have a few questions in return 🙂As I am sure you have seen, some students have such tight hips that when they cross the leg (the one on top) over the bent knee, the sit bone/hip comes up off the floor. Is it better to have these students keep the bottom leg straight then?
Also, the hand that is grabbing the knee, again, some students have to compromise keeping their spine straight to get this grip. In this case, I tell students that if they have to lean way off to grab the knee, then they should just grab their towel, shorts, etc., or to just let their hand stay extended straight down with the palm facing out, away from the knee. Is this correct? I would love to hear your thoughts. thanks!
susan
Hey there Susan
Keeping the leg out straight is a GREAT way of working through the pose. Remember a straight spine is a primary aim! The only thing that gets in the way is self-talk (of some) who would prefer not to take this interim step. 😉
I think that your approach works. The palm facing out is good because it encourages the correct rotation in that front shoulder. That is why I say to optimally grab the top of the knee not the front of the leg at the shin. Same principle.
The other thing that may work is placing the front heel a little further in front of the knee. The ‘dialog’ says ‘at the knee’ but sometimes a little advanced of the knee can make quite a bit of difference.
Finally, asking the students to press the front foot down, and be conscious of lifting the chest up at the same time is instrumental in straightening spines. It makes a tremendous difference to me and my students.
Keep it up, girl!
Namaste
Gabrielle 🙂 -
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