Yoga Hip Openers: Bound Angle Pose (Baddha Konasana) From Beginner to Advanced + PNF Stretching скачать в хорошем качестве

Yoga Hip Openers: Bound Angle Pose (Baddha Konasana) From Beginner to Advanced + PNF Stretching

If you’re like nearly every student I’ve worked with, you get tight hips. This is why “hip opening poses” are some of the most requested poses in yoga classes. In this video I walk you step by step through how to get into one of the most common yoga poses for hip opening: Bound Angle Pose (Baddha Konasana in Sanskrit).You can just watch and listen or practice along. I’ll share a lot of information throughout this practice. All you need is a floor to lay on. If you have a yoga mat, 2 blocks and a yoga strap, great! If not, great! I’ll give you options from beginner to advanced to go from tight hips, tight low back, and a rounded upper back to progress into Bound Angle Pose. Whether you’re new to yoga or an experienced teacher, I’ll share options to help you see a noticeable increase in your inner hip flexibility. The key is relaxed yogic breathing, stay within 60-80% of your range of motion, and a technique called PNF stretching (Proprioceptive Neuromuscular Feedback). 1a - To start, come into Supta Padangustasana (Supine Hand To Foot Pose) using a strap instead of your hand. Slowly open your leg out from the center, lengthening your adductor muscles. This is the best place to start working towards Bound Angle pose because it lengthen each leg individually, and it takes away one of the most difficult aspects of the pose; spinal range of motion. The majority of students have some sort of low back pain or upper back rounding (kyphosis) from devices and desk jobs. On the floor in this pose your spine is neutralized and this makes it far easier for you to lengthen you adductors without any limitation from your back. The adductor muscle group “adds” to the center of your body. As opposed to the abductor muscles (the outer hips) which “abduct” away from the center of your body. There are 5 adductor muscles and they are all lengthened in Bound Angle and the poses in this video. They are: Adductor MagnusAdductor BrevisAdductor LongusPectineusGracilis These muscles are involved in other movements such as hip flexion, but their primary action is hip adduction. Meaning they contract when you squeeze your legs towards the center, and they lengthen when you move them away from the center. Knowing this, we can apply the PNF technique to contract the muscles which signal the Golgi tendon organ (stretch receptors) to allow the muscle to relax and lengthen more. 1b Do this in Supta Padangustasana by pressing your hand against your inner thigh as you try to adduct the leg. Hold that for several breaths then return to stretching. You may notice a significant difference in your flexibility. 2a Now that you’ve lengthened the adductors on both legs individually, lets lengthen both at the same time. Supta Baddha Konasana (Supine Bound Angle Pose) does just that. Soles of the feet together, knees apart. For beginners use blocks or fists under your thighs. Intermediate - move the blocks out. Advanced - no blocks. 2b Place your block or your hands between your thighs as you squeeze both legs together against the resistance. Again this contracts your adductors. Hold for a few breaths then release back into Supta Baddha Konasana - you may notice an increase in flexibility now. 3 Now that the adductors are more open, lets address the low back. Apanasana (“Downward Moving Energy” Pose) is a great way to increase awareness of your pelvic tilt. You likely won’t feel much with this pose but this can significantly help reduce back pain and increase your awareness of your pelvic tilt - which will help you avoid sitting and moving in ways that worsen back pain throughout your day. The two movements of the pelvis to be aware of here are anterior pelvic tilt and posterior pelvic tilt. 4 Come up to sitting and apply the pelvic tilt to your sitting posture. Beginner - sit up on blocks or props. Intermediate to Advanced you may prefer to sit on the floor 5 Baddha Konasana (Bound Angle) - Now that you’ve opened your hips and your spine you can much more easily put these pieces together into Bound Angle Pose. Every pose is a combination of movements just like this. When you find a pose challenging or difficult break down the individual movements, work on those and build up to the pose to put them together, just like we’ve done here. 6 Intermediate to Advanced - Once Bound Angle becomes relatively easy and comfortable for you, you may want to challenge yourself and process into more advanced asana. A good example of this is Bhekasana which also requires lengthening your adductors and a slight anterior pelvic tilt. Want more? Check out the Yoga For Beginners course at http://www.quietmind.yoga which shows you my whole approach to yoga based on anatomical movements and the roots of yoga + simple daily practices you can do to address your whole body. Want to see more videos like this one on youtube? Comment below what you'd like me to cover next. Like and subscribe to be notified when the next videos come out. Jeremy