DEEPER FORWARD FOLDS: PRASARITA PADOTTANASANA
It’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical practice where we are not experiencing our full potential. One of the common areas we may feel “stuck” is with our flexibility.
In my previous article, Healthy Hamstrings, I discussed a technique Matt shows us to create more flexibility in our bodies: facilitated stretching. There is yet another technique to encourage a flexible body, which I want to discuss more here. That’s reciprocal inhibition.
Reciprocal inhibition is doing the opposite of what a facilitated stretch asks us to do. It’s true that we are still activating muscles in order to achieve greater flexibility, but we are now activating the muscles that oppose the muscles that are stretching.
In today’s video, Matt demonstrates how to explore these actions in Prasarita Padottanasana: Wide-Legged Forward Fold.
PRASARITA PADOTTANASA: WIDE-LEGGED FORWARD FOLD
In Prasarita Padottanasana (an open-hip posture), our legs are in abduction, while we also flex at the hip. This position requires flexibility in our hips, adductors, and hamstrings, and there are also key areas to explore activation of potential strength. These areas include adductors, abductors, quads (including the rectus femoris, which is also a hip flexor), and hamstrings.
Activating the adductors and hamstrings supports the facilitated stretch technique because those muscle groups are already being actively stretched. On the other hand, activating the abductors and quadriceps generates the reciprocal inhibition technique, because those muscles oppose the adductors and hamstrings. In this video segment, Matt demonstrates why and how to activate the quadriceps and one of the abductors, called tensor fasciae latae, or TFL for short.
November 2021 Immersion
- Twists • side bends • forward folds • heart openers
- Learn techniques to strengthen and mobilize your spine
- Release back tension and discomfort
- Twelve 75-minute classes, all levels appropriate
- Advance your postural practice
- Lifetime unlimited access to all
Breathwork and Chapasana Deep Core Work for Greater Openingheart openerBREATHWORK AND CHAPASANA It’s pretty well understood that the way we utilize our breath in our yoga practice will affect our experience. We also can’t escape the fact that this understanding leads...
Learn to Fly in Side Crow Get to the Core with 3 VariationsARM BALANCELEARN TO FLY IN SIDE CROW Getting to the core of this arm balance will awaken a potential in your body that you may not be aware is even present. Learning to fly in Side Crow actually goes deeper...
Create Fluency in Your Flows Workshop These Vinyasa TransitionsFLUIDITYIS IT "FIND" OR "CREATE" FLUENCY IN YOUR FLOWS? It’s most definitely possible to say “find” fluency in your flows when it comes to a Vinyasa-style yoga practice, but I believe “create” is a more...
Build Strength and Endurance Infuse Calisthenics Into Your Yoga PracticeresilienceSTRENGTH AND ENDURANCE WITH CALISTHENICS There are both simple and more complex ways of infusing calisthenics into your yoga practice, especially as you get stronger and build upon...
Eka Pada Koundinyasana 2 Five Drills for Greater Accessflying splitsEKA PADA KOUNDINYASANA 2: STRENGTH AND POISE The elegant long lines of a posture like Eka Pada Koundinyasana 2 require a great deal of strength and preparation. The pose also requires both ease and...
Smooth Seated Jump Throughs Skillful Transition Techniques SimplifiedmovementSEATED JUMP THROUGHS It’s true that seated jump throughs are an example of how to seamlessly create a link between two yoga postures, but they also provide a lot of information about how you...