RE: ashtanga yoga Uttanasana in Sun Salutations

[Guest guest]

In my own practice I'm finding that the more I lift them up the more release I

experience. One instructor I take from says lift the knee caps until the bottom

of the knee disappears into the shin. It could be your trying to use other body

parts to lift the knees. I also make sure to not push back into the knees.

Rather I feel the energy of the lifting up sending down into my feet. Hope this

helps. I would need to know more about like how tight your hamstrings etc feel

to more specifically address your question.

Alessandra

 

ganatola <ganatola wrote:

How tightly should one lift one's kneecaps and flex the quads during

forward bends, both standing and seated?

 

I'm still trying to find the balance between hard and soft, tension

and release, resistance and surrender, in postures. I find that if I

flex tightly I don't get that feeling of lightness that one should

experience.

 

Thanks.

 

 

 

 

 

ashtanga yoga

 

 

 

 

 

 

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[Guest guest]

Tim Miller liked to say "thighs of steel" in a workshop that I did with him.

 

 

 

When I first started keeping my knee caps lifted and engaging my thighs

whenever my legs were straight, it was difficult and there was certainly no

feeling whatsoever of lightness. But now that it is a relatively easy thing

to do, I can find a sense of lightness since the effort of engaging the

muscles doesn't require as much attention as it once did.

 

 

 

andrew

 

 

 

 

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ganatola [ganatola]

Sunday, April 25, 2004 7:43 AM

ashtanga yoga

ashtanga yoga Uttanasana in Sun Salutations

 

 

 

How tightly should one lift one's kneecaps and flex the quads during

forward bends, both standing and seated?

 

I'm still trying to find the balance between hard and soft, tension

and release, resistance and surrender, in postures. I find that if I

flex tightly I don't get that feeling of lightness that one should

experience.

 

Thanks.

 

 

 

 

 

 

 

 

 

 

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[Guest guest]

Sukhasthira- how to be light and easy while steady and

grounded... it takes years to master these two

qualities. As for uttanasana, it depends on how loose

your hamstrings are. If you have a lot of tension, and

your back is pretty rounded, bend the knees slightly

and lengthen the spine. The flexibility will come,

especially with ashtanga practice. On the other hand,

if you are really flexible, exhale and lay the belly

across the upper thighs. Stretch the tailbone up

towards the sky and lengthen in the lower back as much

as possible. Make the back of the neck long and tuck

your face in just under the kneecaps. Relax deeply for

a few breaths, then gently tip the hips forward a bit

more, pulling up the backs of the legs. Spread the

toes wide and flat, lift the arches of the feet, the

ankles, and claves. Lift the kneecaps up, but not so

hard that it is a struggle to keep them there. Instead

of full-on flexing the quads and inner thigh muscles,

just think about drawing them upward, making the

muscles long. It's better, for me, to think about

length in the spine, length in the muscles, ect.,

always sending energy out from my center and reaching

through each finger and toe.

 

When you lift up to the flat back position, stretch

the tailbone back, and reach the crown of the head

forward (length in the spine!), visualizing each

vertabrae gently seperating. Feel the spaciousness in

the spine, and with your inhalation, push the navel

out towards the floor. In the flat-back position, you

can flex the leg muscles a little more than

uttanasana. If you're flexible and can keep the back

flat, rise up onto the balls of your feet during this

position. I adore the feeling this simple action

creates, try it!

 

hugs and pranams,

 

Brianna

 

sarvabhauma_yoga/

 

----------------------

 

--- ganatola <ganatola wrote:

> How tightly should one lift one's kneecaps and flex

> the quads during

> forward bends, both standing and seated?

>

> I'm still trying to find the balance between hard

> and soft, tension

> and release, resistance and surrender, in postures.

> I find that if I

> flex tightly I don't get that feeling of lightness

> that one should

> experience.

>

> Thanks.

>

>

>

 

 

=====

 

Om bhakta harda tamo bheda bhanumad bhana santatih namo namaha!

 

 

 

 

 

 

 

Photos: High-quality 4x6 digital prints for 25¢

ph/print_splash

[Guest guest]

Speaking of kneecaps...

I was recently involved in a traffic accident where I

was riding my bike and was struck on my right side by

a truck.

 

I had surgery and I'm on the mend but have a broken

kneecap and an ankle that was broken on both sides.

When I finally get the cast off, what will be the best

yoga exercises to do to for rehabilitation?

 

I had started practicing yoga in October and the

flexibility that I gained from it has really helped

throughout this time.

Thanks for any help

 

--- ganatola <ganatola wrote:

> How tightly should one lift one's kneecaps and flex

> the quads during

> forward bends, both standing and seated?

>

> I'm still trying to find the balance between hard

> and soft, tension

> and release, resistance and surrender, in postures.

> I find that if I

> flex tightly I don't get that feeling of lightness

> that one should

> experience.

>

> Thanks.

>

>

>

 

 

 

 

 

 

 

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