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The inspiration for all that deep groin release in class this week was this post from Anna Karkovska McGlew at fleshcontext.

"...this is an active groin release, not a passive one. It involves a strap, so go get one (the longer the better; if not, you might need to connect two straps to make a long one). The video will show you how to loop the strap around your feet, shins and thighs. Notice that the heels are not together in this variation, only the toes and the balls of the feet are touching, the heels never touch. Once you get there, anchor your upper arm bones against the floor. As you pull on the tails of the strap, actively press the balls of the feet into each other and resist the heels away from each other (same idea as above). At the same time, lift your heels away from the floor, as if someone is prodding the outer heels and the outer edges of the feet up from underneath. By this time, you will probably feel a stretch from the pubic bone through the upper inner thigh. Don't forget to breathe and keep space between the upper and lower jaw. Also, your buttocks will be working, but don't confuse working with overworking and gripping. If you feel like you are gripping, think of broadening the buttocks away from the sacrum and lengthening the center of the buttocks away from the top of the pelvis in the back. Finally, check once or twice to see that the heels are evenly lifting away from the floor. Often one will be higher than the other, as in the upright version--you  might also be able to discern this from the tone of your buttocks against the floor/mat..."

It's been helping me with my hip movements in overhang climbs too.

Yoga Tune Up

Recently added these lil balls to my foam roller routine and they are brilliant!
The foam roller is like watching the TV in black an white, the balls are like colour!!

Yoga Tune Up balls

Sequence: with swimming in mind...

1.Virasana.
(swimmers use the ankles as the foundation of movement propelling the body forward with a kick. In freestyle the top of the foot should hit the water as if in Virasana at 180 degrees.)
2. Balasana 
3. Kneeling Twist/Thread-the-needle
4. Adho Mukha Svanasana to Urdhva Mukha Svanasana x3
(Rotator cuff injuries or shoulder tendonitis occur when the rhomboids are not held in place when the arm is raised in freestyle stroke. Instead of the muscle carrying the weight of the arm, the tendon bears the burden. Over time the tendon becomes frayed and aggravated. Adho Mukha Svanasana and Urdhva Mukha Svanasana are great for teaching the action of the shoulder blades needed in freestyle)

5.  Balasana  - to - Adho Mukha Svanasana – to -. Uttanasana - to –  Malasana - to - Uttanasana - Adho Mukha Svanasana (Reapeat a few times keeping the space in the belly and inner groins as you move)
6. Baddha Konasana
(Baddha Konasana demonstrates a healthy external rotation of the hip. For many people, though, the hips can feel locked and stiff. In a swimmer, this congestion can manifest in a faulty breaststroke kick. Without free, loose hips, it's difficult to complete this stroke effectively and efficiently.)
7. Savasana
 

Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Take care of your body. It's the only place you have to live.
~Jim Rohn

dem bones.

My inspiration for the day...

"This image of two human hip bones show why it is so important to know your own body and not compare ability to access a posture to anyone else. The one on the left is more open so that person would have been genetically more predisposed to greater external rotation of the femur on the hip socket. The person on the right might never be able to match the one on the left no matter how much they practiced or tried."

So very important to respect what you've got...ASHIMA!

(quote from telegantmessof and image from rebeccaketchum and paul grilley)

Hip Enough?

The following sequence moves your ball-and-socket hip joint through its full range of motion. I do it regularly and have definately seen an improvement in the rest of my practice, since the pelvis is the foundation of alignment in many poses. Here are some things to remember as you 
do the sequence. 

• Take your time with opening your hips, because hip ligaments are strong.  
• Be receptive to the breath moving into the pose. 
• Modify the poses as you need, but at the same time, don't avoid difficulty. People often dread hip openers because they are such a challenge so Don't look away from tight places and be present without judgment.

Seated meditation

Balasana (Childs Pose) 

Cat Pose

Adho Mukha Svanasana (to) Uttanasana (to) Tadasana

Surya Namaskar (Sun Salutations) x 4-6

Adho Mukha Svanasana (to) Anjaneyasana low lunge (to) Utthan Pristhasana (Lizard Pose) (to) high lunge variation – (to) Adho Mukha Svanasana (both sides!)

Virabhadrasana II (Warrior Pose II) 

Eka Pada Rajakapotasana  (Pigeon Pose)

Ardha Matsyendrasana (Half Lord of the Fishes pose)

Gomukhasana (Cow Face Pose)

Baddha Konasana

Mandukasana (Frog pose)

  

From all fours, bring your forearms to the floor. You can 
put a blanket under each knee for padding. Widen your knees, one at a time, as far apart as possible and bend them so that your thighs and your shins are at 90-degree angles. Flex your feet. Keep your front ribs in, your waist long, and your tailbone down.

Balasana (Childs Pose)

Savasana (Corpse pose)