Ashtanga Yoga. Gregor Maehle

exercise for both the hip flexors and the abdominal muscles.

      

      FIGURE 10 ABDUCTORS

      The muscles that draw the right foot out to the side and stretch the adductor muscles are their antagonists, the abductors. This muscle group consists of the gluteus medius, gluteus minimus, and tensor fascia latae. All three are situated on the outside of the hip. The gluteus medius and gluteus minimus both originate just below the crest of the ilium on the outside of the hip and insert on the mount of the femur, called the greater trochanter. The anterior fibers of the gluteus medius internally rotate the femur while the posterior fibers externally rotate the femur as the muscle abducts. The gluteus minimus internally rotates as it abducts, and the tensor fascia latae internally rotates as it flexes and abducts the femur.

      The abductors are important during walking, as they prevent the opposite hip from sagging. Chronic imbalance of the abductor muscles might lead to the pelvis being raised on one side.

      

      Exhaling, lower the right leg.

       Vinyasa s Eight to Fourteen

      Repeat for the left leg.

       Ardha Baddha Padmottanasana

      INTENSE BOUND HALF LOTUS

      Drishti Nose

      Vinyasa One

      Since this is a surprisingly complex posture, we will break it down into phases. Beginners should study these phases closely.

      PHASE 1

      Inhaling, lift the right knee to the height of the chest and draw the heel to the right sit bone. To do the posture safely, we have to be able to touch the sit bone with the heel. This means that we have completely closed the gap between femur and tibia. Only then can the two bones move as a unity in the posture, which avoids any strain on the knee joint. If you cannot perform this movement, you should not attempt to go all the way into the posture, but concentrate instead on preparation. If you cannot completely close the knee joint you need to lengthen the quadriceps. Long quadriceps are also of great advantage in backbending.

      PHASE 2

      Pick up the right foot and, cradling it in both hands, point and invert it. Now direct the knee far out to the side. Gently draw the foot up into the right groin, with the knee still out to the side. This educates the hip to perform lateral rotation. The main prerequisite for the lotus and half-lotus postures is the ability to rotate the femur in the hip joint, and resistance may be encountered here. It is important to realize that the half-lotus and lotus postures belong to a group that involve hip rotation and not knee rotation. If we do not open the hip joints (which are ball-and-socket joints and move in all directions), the “opening” will go into the knee joints. These are, however, hinge joints, designed to move in only one direction. The “opening” will be nothing but a destabilization.

      The ancient yogis had no problems in this area: they always sat on the floor, which keeps the hip joints mobile and flexible. In our society we sit in chairs off the floor and with the hip joints flexed. We therefore need to invest extra time into postures that prepare us for the Primary Series.

      PHASE 3

      From having the knee pointed far out to the right and the right heel in the right groin, we now lift the heel toward the navel, keeping foot and knee the same distance from the floor.

      If you closed the gap between tibia and femur, both bones will now move as a unity, preventing any strain on the knee joint. I like to refer to this knee position as “sealed.” It ensures that the rotation happens between the femur and its hip socket (acetabulum) and not between the femur and the tibia (knee joint). When you have acquired the necessary hip rotation, you will be able to touch your heel to your navel.

      

      PHASE 4

      Keeping the heel in line with the navel, let the knee slide down toward the floor. Ideally at this point we would medially rotate the femur to an extent that the previous lateral rotation is annulled, and the sole of the foot faces forward instead of upward. Lift the right foot into the opposite groin, making sure the heel stays in line with the navel. Keep hold of the foot with the left hand while the right hand reaches around your back for the left elbow. Bind the elbow or if possible the big toe of the right foot. Check that there is no limitation here from failing to lift the shoulder as the arm reaches back. Now draw the shoulder blade down the back.

      Only when you have managed to bind the big toe with the opposite hand can you safely proceed to fold forward. The ability to bind indicates that the knee is in a safe position to fold forward. If the toe cannot be bound, the foot is probably not high enough in the groin but rather somewhere on the opposite thigh. This means that the knee joint is not flexed completely and the ligamentous structures and cartilage will be subject to stress.

      

      

       PRACTICAL TIP

       Lengthening the Quadriceps

      The easiest way to lengthen the quadriceps is to spend fifteen minutes or longer each day engaged in Virasana and, later, Supta Virasana. Do this outside of your vinyasa practice.

      In the beginning you may sit on blankets or pillows. As flexibility increases, slowly reduce the height of your seat. After Virasana has become easy, practice Supta Virasana.

      It is beneficial to use a belt in this posture. Without a belt the knees will have the tendency to come apart. Actively drawing the knees together every day for an extended period will shorten the adductor muscles.

      

      From opposite page, left to right, going into Ardha Baddha Padmottanasana phase 1, phase 2, phase 3; vinyasa one Top, Virasana; above, Supta Virasana

       PRACTICAL TIP

       Opening the Hip Joints

      To open the hip joints, we need to spend as much time as possible sitting in Ardha Siddhasana.

      Practice this posture after Virasana. Again, blankets can be used and slowly decreased in height as your flexibility increases. Keep the knees as wide apart as possible. You can eat, write, or watch TV in this posture. If one spends an hour in it daily, the hip joints will quickly open. After you have gained some flexibility, progress on to Siddhasana.

      

      

      Top, Ardha Siddhasana; above, Siddhasana