 |
|
 |
 |
| |
|
|
| |
| Asana Analysis: Seated Straddle/Upavistha Konasana: A physical therapist's view on how yoga applies to everyday life |
 |
by Lisa B. Minn, PT - October 17, 2011
|
Provided by The Pragmatic Yogi
This pose is one that is commonly seen in yoga classes as well as on athletic fields. But as popular as it is, it’s one that is actually quite difficult to do properly. Most people have tight hamstrings, let alone adductors (inner thigh muscles) so it’s hard for most people to even get into a good starting position for this pose. But with proper instruction, appropriate modifications and adequate support seated straddle pose can be a great way to improve flexibility and prevent groin strains.
Muscles Stretched: adductor longus, adductor magnus, adductor brevis, gracilis, pectineus, hamstrings (especially semitendinosus and semimembranosis)
Muscles Strengthened: quadriceps, anterior tibialis, errector spinae of the lumbar spine, transversus abdominus
Points of Body Awareness:
*Make sure the toes and knee caps are pointing strait up toward the ceiling.
*Energize the legs by pressing the back of the knees down into the floor and flexing the ankles so the toes pull back towards the knees.
*Do not slouch. Do not bear weight on your tailbone. Roll your pelvis forward so the weight of your torso rests on the front of your sit bones.
*Are you in a neutral spine position? Is there a small, inward curve in the small of your back? Do you sense your spine lengthening up and out of your pelvis?
*Only once you have established this length, should you begin to fold forward.
*Start your forward fold from the lower belly in order to maintain some length in the lumbar spine.
*As you fold deeper into the pose your spine may begin to round a bit but make sure that you are not at the end of your range and that your weight has not rolled back onto the tailbone.
*Keep the navel gently lifting toward the spine. This will engage your transversus abdominius and support the lower back.
*Are your legs still grounded? Are the knee caps and toes still pointed up to the ceiling or have they rolled in or out?
*Feel your ribs lifting and spreading with each inhalation and releasing and returning to center with each exhalation.
*Hold for 5-10 slow, steady breaths.
To Modify:
If you are unable to sit up strait and find the inward curve of the lumbar spine, sit up on folded blankets or a bolster. If your hamstrings or inner thighs still feel so tight that you can’t get into the pose with proper posture, try to narrow the width of the legs a bit and/or bend the knees.
For many people the forward fold part of this pose is not necessary. Sometimes just sitting up strait is a more appropriate focus of upavistha konasana. Place the hands behind you on the floor or on blocks instead of in front. Use your arms to support the effort to lengthen the spine.
Other times a restorative or yin version of seated straddle pose is a more effective way to release tension and achieve the calming benefits of this pose. Fold forward onto a prop that can support your torso.
There are many ways to do this and the props will vary according to your flexibility. For a lot of support, use a Swiss Ball or the seat of a chair. For less support, use a combination of bolsters and blankets. Or you can rest your forehead on a block or blocks. Your back may be somewhat rounded with this variation but make sure that your weight is shifted forward, onto the front of your sitting bones (ischial tuberosities) rather than slumping back toward your tailbone.
To Challenge:
The traditional version of upavistha konasanainvolves grasping the big toes and bringing the chin and chest to the floor. This takes years of practice for most people so don’t attempt to work toward this end without the guidance of an experienced teacher.
A less risky variation is a core strength version of seated straddle. First lengthen up out of the pelvis, find neutral spine position then reach arms overhead. Keep spine long as you pivot forward from the hips. Your torso will start at 90 degrees to the legs and then tilt forward 10 to 30 degrees, depending on your strength and flexibility. This will only work if your back is strait and not at all rounded. It can be done sitting up on props. Hold for about 5 breath cycles.
PT Notes:
Seated Straddle is contraindicated for anyone with HNP, adductor strains or pelvic injuries. This pose could aggravate SIJ problems but variations of the pose can be therapeutic if done properly.
This is not a pose I teach often but it is a good pose to teach to certain groups.
*It is important for those with regular asana practice to learn to do properly, given it’s potential to cause or aggravate common injuries. This is especially important for those super-flexible and/or hypermobile yogis.
*It is good for athletes. This stretch is often part of stretching routines done pre- or post- workouts. Adductor strains are a common injury in many sports so it is important to keep the adductors flexible. This pose is not the only stretch athletes should do to prevent groin strains but it is one that can be beneficial when done properly.
*Those with adductor spasticity, from diagnoses including cerebral palsy and stroke might benefit from this pose. Given enough support, this pose can help to maintain or possibly even improve ROM of the hips. A more restorative or yin version may be more effective due to the prolonged holds and increased relaxation. Or theoretically a more active version could be more effective if the client’s spasticity responds to reciprocal inhibition.
Opening image comes from My Yoga Online.
The upright modification image is from Practice Notes.
The image of a restorative version is from Do Restorative Yoga.
All three websites provide good content on upavistha konasana so check them out!
Lisa Minn is a licensed physical therapist and yoga enthusiast. She has been incorporating aspects of Yoga and Pilates into her physical therapy practice since 2001 and became a certified yoga instructor in 2004. Her experience ranges from working with athletes at West Point and Georgetown to instructing elderly and wheelchair-bound clients in the fundamentals of Hatha Yoga. Lisa has conducted several lectures and workshops across the US, as well as in Honduras and Peru, where she volunteered her services. She currently resides and practices in Northern California. This and other articles by Lisa can be found at The Pragmatic Yogi.
The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.
RECOMMEND THIS ARTICLE
You must be logged in
to recommend articles
|
 |
|
|
| Lisa B. Minn (Sausalito, CA) |
on 09 Feb 2012 at 2:47 pm |
|
Hi Dominique,
I am glad you find my work useful. I would be happy for you to share it with your students. Of course I would appreciate if you share my information and blog address with them.
Thanks for your comment,
Lisa
ThePragmaticYogi.com |
|
| Dominique (seattle) |
on 08 Feb 2012 at 8:29 pm |
|
Hello Lisa,
I am a Family Practice Nurse Practitioner with a wellness practice and teach yoga. I have been putting together the physiological benefits of yoga poses. Your resources has been fantastic. Would you mind sharing your work with me? I would be using it, in addition to my own research to educate my patients.
Thanks,
Dominique Well, Well Medical Arts |
|
|
|
|
| |
|
|
 |
 |
|
 |
 |
 |
|
