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Janu Sirsasana To Half Lotus
Janu Sirsasana To Half Lotus
Kurmasana
JANU SIRSASANA TO HALF LOTUS
There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider.
When it comes to hip opening postures like Janu Sirsasana and Half Lotus we might believe that they are very close to one another in regard to the amount of hip range of motion that is required. This may be true for some and not for others. This comes back to what we’re individually experiencing in our bodies. There may be a tightness present in both postures and/or pain. There can be a direct connection between hip range of motion and knee pain, but there are actions and steps we can take to bring access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.
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KNEE PAIN FIX
Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations that we feel when setting up in Janu Sirsasana. The first thing we can do in an attempt to alleviate hip pain is to utilize support from props. The other “fix” of course, would be to explore other postures that will contribute to and develop increased hip range of motion.
When we examine the Janu Sirsasana variations Matt demonstrates in the video, he uses both towels and blocks to either prop his entire body up or to prop up the bent knee for support.
As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.
If it’s Janu Sirsasana we’re already exploring, then working intelligently on the variation that helps us to practice without pain will be vital in our development towards lotus pose.
WATCH THE VIDEO
JANU SIRSASANA TO HALF LOTUS: LESS TIGHT, MORE RANGE
JANU SIRSASANA VARIATION
Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.
He starts us off in a variation with a twist and and bind, which is a deep stretch for the hips. What we need to pay attention to here, is the amount of external rotation and also potentially the activation of the muscles that surround the hip joint.
We can begin to achieve how it looks and feels by giving ourselves our own adjustment (using the hand to externally rotate the thigh) and/or pressing the knee down towards the floor for muscle activation.
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STANDING HALF LOTUS
Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture. Here the steps:
- Bring the ankle up so that the shin of the lifted leg is parallel to the ground
- Use a self-adjustment to externally rotate the hip
- Bring the lifted leg out to the side (this is the action that can really help with kindness).
- Once the heel is towards the belly button, the knee can be lowered down towards the ground.
Before lowering completely (into an Uttanasana position) Matt offers more variations where we get the opportunity to bind the hands.
This standing position might be the direct route to half lotus we’re looking for, due to the increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsidies and more range of motion is realized.
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SUPPORT & EXECUTE
Taking deliberate action and being very intentional about how we move and/or “combine” these two postures will indicate how much hip range of motion we develop.
In the final portion of today’s clip, Matt demonstrates the movement of a “baby cradle” with the bent leg. This helps us to safely guide the bent leg out further (which is one of the vital actions to reduce tightness in the hip).
Now whether we opt for the bind variations or not, we are still mindful about how we set the hips in the half lotus variation. Utilizing props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip opening postures with more intelligence and ease.
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Article by Trish Curling
Video Extracted From: Hips & Hamstrings Immersion
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