Baddha Konasana (Bound angle pose) for tight hips! part 2

Transcript

all right this is part two of sitting in by the connection for tight hips so last time we saw how we sit we have to have the hips be at the same level as the knees or higher right so what i mean is if i'm sitting here my knees are higher than my hips i need to find enough height underneath my sit bones so that my knees will be lower or at the same level as my hips then we saw what happens when i am sitting on height if i'm sitting on the floor this is not an issue but if i'm sitting on a height you can see how there's a torque to the knee right so that there's a bad um a bad situation you're causing for yourself really damaging can be very damaging to the knee so what do i have to do here if i am sitting on a height i have to make sure that i find a way to elevate my uh heels so here i'm using a slanted block a skinny block but you can use you know a rolled up mat or anything like that so we use the mat the slanted block and this is much healthier for the for the knees okay we also saw fat a way to safely get into the pose and that way is the closing the knee joint right so we close the knee joint so here the knee is safe and then i can bring the leg to the side right versus if my my foot is quite a bit in front of me and i try to bring this leg this knee joint is open and it's um also open for injury right so if i protect it i close it as much as it'll go right and then i get into my clothes okay so we'll look at belts and placement of blocks that i can work with weights to really get these to release so first i'll show you how to put a simple way to put a block there's many ways here what i want to do is i want to grab a belt and [Music] put the belt underneath my hip bone so right here on the crease like this right and they're right around my sacrum i want to make sure that the buckle is not touching any part of my skin so um once i'm done tightening and it's good not to have any twists in the belt so work out any of the twists so that they're not if they're cutting your skin okay so i have my belt nicely arranged and i can use the belt because sometimes the legs just don't don't want to say they keep sliding forward right so the belt is nice the belt also helps you stand up straight a little more okay so if i have my blocks i will support the knees okay make sure that my knees are supported by the block so that the knees can't just be pulled down so when you're working on this pose the thought is you don't want to pull the knees down you know sometimes my daughter plays was in gymnastics and they used to pull their knees down so that's not what you want to do that's not going to do anything healthy for your body you want to press the heels together and you want to pretend that you're pushing a wall away here so you're making the knees longer that causes a little bit of space here in the hips and then the legs come down with that but it takes time so it's not pushing these down it's pushing them out if i'm going to use weights you can start out with a small amount of weight and you can place them rotating the thighs in okay so inward rotation um you put weights on um closer to the groin okay it's a heavier weight so here you can sit here for a while you can watch your favorite movie or you can have you know us just sort of sitting here and watching um what happens to the breath in this pose and any time that you use weights they're very effective in helping this pose you progress in the pose but you have to support the needs so never use weights without the support so me is supported weight if you need a support for your back you have the wall um with the belt sometimes you might not need so it will strengthen your back and start releasing the groin so here you would put a timer and you can start out on one minute and you can increase that and you would think of breathing so that you're not holding your breath releasing the eyes the ears the throat lifting the chest releasing the belly and then slowly noticing where the tightness is where the pain is you know it's that pain that it's not a damaging pain if there is a damaging pain your knees really really hurting or sharp hot pain slowly come out but if it's just you know the pain maybe the sweet pain or you know a tolerable a stretching sensation uh then you draw a boundary around that area tell the mind you're giving me the information that there there is pain there draw a boundary around that pain so it's an imaginary sharpie and then breathe into that pain and see if the boundary of the pain gets smaller so if you have a very tight spot here can breathe into that spot imagine tell the brain to draw for you where it's seeing that pain and breathe into that pain softening the eyes the ears the throat and see if something releases right once um you've worked with uh you know maybe these are two pound weights you can try you can try a lot more weight right so you can see how it feels for you but make sure that the leg is supported that the knees are below the hips and that the heels are lifted if you are on height right and you can sit here too okay i hope this helps text me with any questions okay and getting out i can help my knee and open the knee okay