If you have trouble doing double pigeon, try it while sitting on a yoga blocks or a low stool. Another option is to do screaming pigeon as a preparation.
In this glute stretch you sit with your shins stacked on top of each other like firewood. For a deeper glute stretch align the top foot with bottom knee and the top knee with bottom foot. Looking down from above, position your legs so that the fronts of your shins are parallel.
So that you can get your knees down focus on pressing your feet down. First press your bottom foot down. Then press your top foot down.
It is actually more difficult to get the knees down while sitting upright. However, bending forwards is a bit more "sensational."
To stretch your glutes throug a full range of motion do this leg stretch first while laying back on your elbows. Hold for a minute or so. Then from there sit up tall and hold. Then bend forwards.
To add weight to the glute stretch while bending forwards lift your hands off of the floor. To gradually add more weight first reach your arms to the sides, then slowly reach them forwards.
Keep your neck long and your chest open as you do so.
To vary the stretch you can reach your ribcage and arms towards the side of the bottom foot. Then reach to the opposite side.
In all variations, work at pressing both knees down. (Or as mentioned above, focus on pressing the feet down so that the knees press down as a result.)
For a combined glute stretch and chest stretch you can do double pigeon while in lapasana shoulder stretch pose.
I get pain in my left hip in standing forward bends and even squats. Here are some of the exercises that I've used to make my hip feel better.
I've added part 2 to the description of this routine. Parts 3 and 4 to come (the videos are already on youtube.
This routine, with accompanying videos, includes knee strengthening exercises as well as exercises for basic strengthening, improving stability and balance. It also helps you to improve body awareness.
My latest video, some tips for getting comfortable in the deep squat. And suggestions for shifting weight to one leg while in a deep squat.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Some hip flexor strengthening exercises.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.