In Easy Seated Forward Bend (or cross-legged forward bend) you sit with your legs crossed and tilt your pelvis forwards so that you ribcage moves towards the floor.
If you want to work at stretching your hamstrings (which generally involves tilting your pelvis forwards relative to your thigh bones) you can use this posture to practice tilting your pelvis forwards
However, prior to bending forwards, you may find it helpful to first practice tilting your pelvis forwards and backwards while sitting upright.
To feel your pelvis first practice rocking it forwards and backwards while keeping your ribcage upright. As you rock your pelvis forwards allow your spine to bend backwards. As you rock your pelvis backwards, allow your spine to bend forwards.
In both cases, feel the movements of your sitting bones, pubic bone and even your hip crests. Then try to feel the entire mass of your pelvis as it rolls forwards and backwards.
Once you've got the hang of feelng your pelvis, then roll it forwards and allow your ribcage and arms to move forwards.
Try and keep your spine reasonably straight while doing easy seated forward bend. To give yourself room to sink down reach your head, arms and ribcage forwards, away from your pelvis.
Once you've lengthened your bodythen you can allow your ribcage and head to sink down whilst allowing your spine to bend forwards at the same time.
You can work towards feeling your body reach forward one element at a time in time with your breath.
Note, if you have difficulty tilting your pelvis forwards in easy seated forward bend you might find it helpful to sit on some books or a block.
You could also focus on reaching your ribs and head away from your pelvis. That may mean that you end up reaching upwards more than you reach forwards! If that is the case, then practice sitting upright as tall as possible. From here then work at increasing your ability to tilt your pelvis forwards. And then relax.
Inspired by Thomas Myers Anatomy Trains, sequenced muscle activation provides a framework for anchoring muscle trains for maximum effect with minimum effort.
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.
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..
Some hip flexor strengthening exercises.
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.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
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.