Painful pose is similiar to low lunge except the front foot is turned out 90 degrees.
If you start in a low lunge (below left), then first turn your foot out and then move your back knee further back so that your shoulder is over your foot (below right).
If your left foot is forwards then try to position your body so that your left shoulder is over your left foot.
Lift the inside edge of your front foot as you push your knee back. Imagine trying to lay the side of your thigh on the floor.
You may find the pose is less painful if you shift your your weight slightly towards your front foot side and then press your knee back. The idea of this weight shift is to add tension to the outside of your front leg.
Keep your elbows straight and focus on pushing your front leg knee back and down. To add weight to the pose, you can lift your back knee.
To deepen the glute stretch place your elbows on the floor. First place your outside elbow on the floor. Then sink your other elbow to the floor.
To add weight to the pose you can again lift your knee. Or if you like, inhale and lift your knee and then exhale and lower it.
Finally, as shown below, you can come back onto your hands and then bend your elbows to sink your chest to the floor. Try to get your shoulder to your foot or ankle. Press the knee back at the same time. And if you like, lift your back knee.
From here you can move on to armpit pose.
Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.
Make balancing easier. Use pressure sensitivity to feel your center of gravity.
A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.
Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.
The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.
Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?
Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.
How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?
Why being present is the oppositve of thinking and how to utilize both modes effecively.
Pigeon yoga pose variations include lifting the front hip and resting it on the floor. Learn how to activate the front hip in either variation for better hip control and more effective stretching.
Creating tensegrity in yoga poses. What is tensegrity, why should we aim to achieve it when doing yoga or any other activity where mindfullness is required?
Obturator externus anatomy for yoga teachers. If you have hip pain in forward bends and your hip feels weak, obturator externus may be the culprit.
Yoga stretches for tight hamstrings. Learn to feel when your legs are active and when they are relaxed so that you can gradually stretch tight hamstrings.
An experienced yogi's yoga pose has a sense of bigness. How do you as a beginner add bigness to your yoga poses?
Basic yoga sequence for flexibility. Includes hip, hamstring, quad stretches and neck stretches and recovery exercises.
Back strengthening yoga poses can be used to strengthen the back of the body including hamstrings, glutes and both the lower and upper back.
A look at getting your feet off of the wall and balancing in handstand plus tips for greater arm stability.
Yoga pose sequences for flexibility and strength. These sequences can be used for improving hip and shoulder flexibility and strength.