ashtanga yoga Ideas for hip openers -- injured wrist

[Guest guest]

Pigeon is a wonderful hip opening pose

 

 

 

[Guest guest]

best one for hips in my opinion is eka-pada-raja-kapotasana: from plank you

bring one leg forward and bend it in the knee. Place the outside of the calf

on the floor in front of you and bend the ankle so that the tows point

forward. Your hands are still on the floor right in front of the shin.

Then lower the knee of the other leg (behind you) on the floor and try to

move the hips as close to the floor as possible. Be careful not to put one

hip lower than the other. Hips should be leveled up. Relax muscles and

hold.

 

Second stage is to bend the knee of the leg behind you and grab your ankle

with the hand that is on the same side as that leg. Try to go lower with the

hips.

 

Third stage is to let go of the ankle and place both hands on the floor in

front of you as you lower your body over the leg bent in front of you. This

is a really good one. Again try not to lower one hip to the floor while the

other is up in the air - this is what normally happens. Lower the belly to

the ankle and relax.

 

ENJOY!!

 

regarding the wrists I have heard that for some type of the weak wrists

people may use this modification - instead of placing palms on the floor,

make a fist and place the upper part of your fingers on the floor (from the

joints where the fingers start from the palm to the first joint of the

fingers - where we usually wear rings). With this modification, wrist is

not bent but straight and therefore less pressure is applied to it. But

again it depends on each person if that feels comfortable or not. Sometimes

it is best to just not do all those vinyasas. Simply stop when you feel

your wrists are overworked - just like with every asana in the practice.

 

jana

 

 

 

on 13/9/03 22:14, jivanannie at jivanannie wrote:

> I have two questions for the group. Any suggestions would be

> greatly appreciated.

>

> 1. Several students have requested postures or stretches to open up

> the hips? Any suggestions?

>

> 2. What modifications are there for students with weak or injured

> wrists? I'm not sure what to put in place of the vinyasa.

>

> Thanks.

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> ashtanga yoga

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> Your use of is subject to

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