Working into this pose!!!

Hi Freiamaya

Thanks for posting.

I am pleased to read about your experimentations. What have your instructors told you to do by the way?

That first exercise you mentioned is a good one to try again. You noticed you were leaning backward while standing there with locked leg and the other leg at right angles. This is an extremely challenging position that you were trying. In fact I challenge ANYONE to stand there for 60 seconds with their leg up in perfect alignment without rounding over to hold the foot. You will really strengthen the muscles of both legs in this way, and particularly feel your hip flexors.

I would encourage you to try that same position again with the aim of staying upright (and not leaning backward). It is little wonder that you found ways to make it easier for you. 😉

The problem with grabbing the shin is that you really can’t easily keep the leg at right angles. The pressure of your hands on the shin will naturally force the lower leg back so that the angle is less than 90 degrees.

Have you ever tried standing upright and grabbing your relaxed bent up leg just below the knee (with straight arms)? It is certainly an interim step.

Funny thing is that you would probably find part 2 (extended leg) easier for you because your torso lifts. However the issue is FIRSTLY in getting there.

So get back to me and maybe try the following things.

>> Focus on standing leg strength.
>> Get some MORE practice bending up the leg and standing completely upright (not backwards) for 60 seconds. You have to keep your core strong to do this so this training is invaluable.
>> Bend up the leg and instead of putting your hands on your shin which forces it backward, try gently laying your flat hands, thumbs forward on the sides of your lower leg, either near your calves or your ankles. You will be surprised at how light your touch can be and still afford you support and stability.
>> Suck in that stomach, draw in that core, keep your spine protected and feel the toning your mid-section. 😉

Namaste
Gabrielle 🙂

Hi freiamaya

Reading your response I think I can add something more and give you a hierarchy of rules to follow. That way you will know exactly what to do when. Coincidentally someone posted about this same pose yesterday. I figured you would gain a lot from incorporating that advice into your action plan!!! ‘Torqued’ made me realize that you may need the use of the wall! Sometimes it is worth standing next to the wall if the risk of falling is great.

So in review:

Work on locking out your leg. Stand upright with the fingers interlocked at the knee, arms relaxed and straight, letting the leg hang against your hands with relaxed foot. Work like crazy on locking your leg so that it becomes second nature. This should be quite a stable and comfortable position so get back to me if it is not.

I would now see how it is to do second set standing upright, arms hanging by your sides, with the leg at right angles for a while to build core and hip flexor strength. 30 seconds is challenging enough. 😉

Once you can do all that, try bending over. After the training in points 1 and 2 you will probably have learned balance. But just in case, move to the wall. Don’t lean against it. Just stand inches away so that you can put an arm against it to steady yourself at that moment of need. If you have to put a hand on the wall the whole pose then you need to go back to step 1 and 2.

and just for completeness here are those other 2 points from my last answer, again:

When you start rounding over to attempt the hands under foot, instead of putting your hands on your shin which forces it backward, try gently laying your flat hands, thumbs forward on the sides of your lower leg, either near your calves or your ankles. You will be surprised at how light your touch can be and still afford you support and stability.

Suck in that stomach, draw in that core, keep your spine protected and feel the toning your mid-section.

Namaste
Gabrielle 🙂