asana: hip opener at the edge of the mat

yogabook / asanas / hip opener at the edge of the mat

„hip opener at the edge of the mat“

  instructions and details with working links as PDF for download/print

Detailfotos

both calcaneus on the edge of the mat



Feedback: We’d love to hear what you think about this description, give us feedback at:
postmeister@yogabook.org
Last modified: 30.12.2018
Trivial name: hip opener at the edge of the mat
Level: A


Classification

classic: seated posture
psychomental: seated hip opening

Contraindication

This pose may only be performed with an extended back in case of herniated discs in the lumbar spine. Despite the wide flexion of the knee joint and thus the extensive relief of the biarticular parts of the hamstrings before stretching, a pain characteristic of a PHT can occur in cases of low flexibility of these muscles, so that this exercise is also contraindicated. However, this should not be the case with even average flexibility.

Effects

Preparation

Follow-up

Derived asanas:

Similar asanas:

Diagnostics (No.)

(704) Hip joint:

Especially the widely turned out, abducted poses and movements can cause pain in the case of existing hip damage.

  1. Arthrotic/osteoarthritic change (degenerative with cartilage atrophy) of the joint
  2. Arthritis (joint inflammation) of various kinds
  3. Perthes‘ disease in children or hip dysplasia in general can react to this pose
  4. Dislocation / subluxation, which would cause a significantly increased sensation of tension in various muscles covering the hip joint
  5. Joint trauma suffered, which may cause pain in the joint even after many weeks or months

Furthermore, this gives us a very good indication of the stretching capacity of the gluteal muscles; presumably the small gluteal muscles are more affected than the gluteus maximus muscle.

(885) Knee joint:

In this pose, knee problems associated with wide flexion, here without significant load, can be very well revealed. The lower leg is also slightly turned in (in the knee joint) in relation to the thigh and there is slight varus stress, both of which are additional stressors. Pain can be caused, for example, by traumatic or degenerative meniscus damage, arthrosis, retropatellar issues such as chondropathia patellae or retropatellar arthrosis, arthritis, subluxations, ligament damage and others, see the FAQ.

(721) hamstrings: biceps femoris muscle:

The outer part of the hamstrings in particular, i.e. the biceps femoris muscle, is subject to particular stretching requirements. Intensive stretching is then felt in the outer back of the knee in the direction of the thigh, sometimes also in the tendon of the biceps, which can then be palpated very well as being under high tension.
It is not uncommon for its shortening to be the limiting factor in this pose. PHT (Proximal Hamstring Tendinopathy), i.e. irritation of the origin of the hamstrings, may become noticeable here.

Variants:

Instructions

  1. Sit lengthways on a mat.
  2. Bend the right knee joint, turn out the thigh as far as possible in the hip joint using the usual technique and place the right heel on the left edge of the mat so that the lower leg is parallel to the short edge of the mat.
  3. Bend the left knee joint, turn out the thigh to the maximum and place the left heel on the right edge of the mat in front of the right knee so that the lower legs cross over each other.
  4. Pull both buttocks backwards and outwards.
  5. Turn both thighs out with your hands again to the maximum.
  6. Bend forwards, stretching your upper body and, if possible, place your head on the floor in front of both lower legs and stretch your arms forwards.

Details

  1. This pose is one of the most effective stretches for other parts of the glutes than those addressed in the forward bend of the half lotus position.
  2. Only the first lower leg is parallel to the short edge of the mat. As the lower legs cross over each other, it follows that the second lower leg is not parallel.
  3. The heel should rest firmly on the edge of the mat, preferably the centre of gravity of the calcaneus. If this does not work, it is usually not the result of „too short lower legs“, as is so often claimed, but the result of insufficient range of exorotation of the thighs in the hip joints due to muscular flexibility restrictions, which is usually immediately confirmed by the fact that the knees are not as far down as possible, but remain at a clear distance from the floor. Only then is it possible to tell whether the lower legs are too short. In a good execution, the knees are rather close together, the lower legs are not far from parallel (not completely parallel, as the lower legs cross over each other) and one leg is placed completely on the floor.
  4. Pulling the buttocks backwards and outwards initially and turning out the thighs strongly with both hands again before bending forwards is an important preparation.
  5. In cases of painful knee joints, try to support the knees so that they are not floating in the air. Support them in an elevated position so that the support clearly absorbs weight. If only one inner knee hurts, this leg can be held in increased external orotation with one hand during the pose. It would also be conceivable to use a belt with the free end on top of the thigh and a supporter pulling on it during the pose, possibly with counter-pressure against the thigh from the outside so that the leg is not pulled to the side.
  6. If the outer edge of the foot is uncomfortable, patches or a blanket can provide a little more softness.
  7. It doesn’t matter where the forefoot lies, the important thing is that the heel lies on the edge of the mat. Whether and how far the foot is in plantar flexion is irrelevant to the pose. The foot can also supinate a little according to its natural muscle tension.
  8. In some cases, the limiting factor is not to be found in/at the pelvis, but rather the biceps femoris reports excessive stretching sensations. Then increase the flexion angle of the knee joint in the affected leg, i.e. bend the knee joint further until there is a shift in the effect towards the buttocks/pelvis. However, this is an indication of a significant shortening of the biceps femoris. It is then necessary to check whether the inner hamstrings is shortened to the same extent. An imbalance here can lead to rotation of the lower leg in the knee joint during fast walking, running and sprinting, resulting in patellar dyskinesia, which damages the retropatellar cartilage and leads to chondropathia patellae.