Hi
I don't know any technical advice, but I do know from
my own experience. I had very stiff hips when I began
ashtanga and was routinely asjusted heavily by
teachers. When I moved to a 5 day a week practise my
hips really started to open up, with strong
adjustments every day. I was finally able to do the
full physical pose, chin to ground. However, before I
knew it, when going into the pose one day by myself my
weight came too far forward and my knee cracked big
time.

Since then I have been receiving very subtle and
gentle adjustment from my new very excellent teachers.
These gentle adjustments have helped my hips loosen
in a way the strong adjustments did not. These
adjustments involve the main pressure being applied to
my lower back encouraging a deep opening and very
gentle pressure on the upper back. Only when I am in
the final part of the posture( part 3 sitting up) do
the teachers sometimes push the legs down to the
floor.

So my understanding from this is that for me, the
gentle slow adjustements have been far more
beneficial. I would encourage you to find that
softness in your approach. Hope this helps in some
way.
--- lestats7 <6ohda@...> wrote:

---------------------------------
hello group,

can someone give me some technical advise on baddha
konasana?
it is the one pose in the primary series that is
giving me trouble.
for two years my knees have been 6 inches off the
ground with little
improvement. in self practise i am stood on and they
go down to the
floor but this is very painful and i can't do much in
the pose on my
own. at home i try and sit in it to watch tv ect
thinking this will
gently open the pose up but it doesn't seem to do so.
are there any good poses to open the hips in this
pose, it is strange
as it is the only thing in the primary series that is
painful and
that isn't opening up.
many thanks

christos



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if you think of the knees moving straight down to the
floor this can be problematic. the knees need to
spiral in outward rotation and reach strongly away
from the midline. the outer heels and the outside of
foot need to draw emphatically in towards eachother.
This you could say, is Iyengar style alignment. also
care needs to be taken that the sacrum is not jammed
or may will be pain and nerve compression. this is to
hard to describe in an email. Also there is a
technique where you place gradually increasing height
under t he feet to allow the hips to rotate open from
a different perspective, Finally, is it really
necessary for the knees to touch the ground? The
rotation in this asana is different from that needed
for eka pada sirsana, which is much more important in
the ashtanga sequences of second series,, third and
beyond s.
--- lestats7 <6ohda@...> wrote:
> hello group,
>
> can someone give me some technical advise on baddha
> konasana?
> it is the one pose in the primary series that is
> giving me trouble.
> for two years my knees have been 6 inches off the
> ground with little
> improvement. in self practise i am stood on and they
> go down to the
> floor but this is very painful and i can't do much
> in the pose on my
> own. at home i try and sit in it to watch tv ect
> thinking this will
> gently open the pose up but it doesn't seem to do
> so.
> are there any good poses to open the hips in this
> pose, it is strange
> as it is the only thing in the primary series that
> is painful and
> that isn't opening up.
> many thanks
>
> christos
>
>
>


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