"Conscious" muscle control is the ability to activate or relax a set of muscles at will. Why would you want this ability?
First of all it helps you become more body aware. Turning a set of muscles on and of at will requires not only that you be able to control those muscles, but also requires that you be able to feel them. And so conscious muscle control not only teaches you how to control your body, but how to feel it.
The body is a complex system, even if focusing on relatively high level systems like the musculoskeletal system. The Conscious Muscle Control series of course is designed to make it easier to learn the body by focusing on simple "clearly-defined" elements. The quads and superficial hip flexors are one such set of elements.
In this course you'll learn how to activate your quads and feel them activate. The quadriceps is the large multiheaded muscle at the front of your thighs. One of the reasons for starting with the quads is that it is easy to learn to feel. The muscle is so large that when you turn it on and off it is relatively easy to feel it activating and relaxing. Once you have some experience feeling this muscle activate and relax it then becomes easier to activate it at will.
Conscious Muscle Control: Quads and Superficial Hip flexors not only teaches you to feel your quads activating, but also to notice the effect that activating the quads has on the knee. You'll also learn to feel the superficial hip flexors.
The quadriceps is actually a four headed muscle. Three of those heads work solely on the knee. The fourth part of this muscle group, the rectus femoris muscle, also works directly on the hip. You'll learn to feel the tension this muscle creates in addition to the tensor fascae latae and possibly the sartorius muscle. These are all muscles that potentially work on the front of the hip joint helping to flex it or "bend it forwards".
Conscious Muscle Control: Quads and Superficial Hip Flexors is a video course. Videos can be streamed or downloaded. In all of the videos I demo the exercises as I teach them so that you can easily see what it is that I am doing so that you can work at doing it yourself.
I use the same exercises that I've used successfully in my classes to teach my students not only to activate their quads and hip flexors but feel them activating also.
You can purchase the videos here:
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
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.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.