Trouble with legs
Posted: 06 March 2008 08:49 AM   [ Ignore ]  
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Is there any trick to getting your legs twisted the correct way?  I’m pretty close with my arms and hands, but I’m very frustrated with the lower half.  I can get my foot next to my calf, but I don’t ever see it going behind the calf downer .

My instructor keeps telling me to squat down lower and raise my leg higher over the standing leg, but it doesn’t seem to work.  It’s getting to where I just dread doing the pose and can’t wait till it’s over.

I’ve only been practicing Bikram for 4 months, and I know I should be patient, but this pose just frustrates me!

Any advice would be greatly appreciated. grin

Barb

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Posted: 06 March 2008 08:50 AM   [ Ignore ]   [ # 1 ]  
The Hot Yoga Doctor
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Hello Barb!

It can be frustrating to find that you are not progressing despite all the effort. Firstly of course you may just not be ready to get the full wrap. And that is OK. Just keep trying. It could be a question of technique. Remember the definition of insanity: doing the same thing over and over again and expecting different results? Perhaps it is time to look at it a little differently. wink

Try this:
Don’t “squat” low in set-up.
When you sit ‘low’ in the hips, scoot your butt behind you but keep the chest up as high as you can. You are trying to sit low in your hips, but your feet have to feel really firm and evenly weighted. To break it down further, you are trying to keep your center of gravity over your feet. Many people sit low but drop the chest forward over their knees. Please avoid this at all costs as you will pay the price in the pose spending your whole time neither being able to get an effective wrap, nor be able to balance easily. You will spend the whole time trying to get your chest right back to where it should have started. So, sit hips low, chest high arching the spine to keep the chest over your hips.

If your head bobs up when you wrap your legs then you know you have sat too low in set-up. In other words, once you have ‘sat’ down, your head should stay still at the same level when you wrap the legs. Then it moves vertically down as you sit lower and lower.

Wrap the leg where it wraps.

No matter how you slice it, you can only wrap the legs so that they twine. In fact being asked to lift the leg as high as possible seems to go against what you are trying to achieve. If you are sitting in a chair when you wrap your legs, you will start by crossing them with knees in proximity. You now have to do that while you are standing.

Think of your lower leg as a ‘chair’
Sometimes I find it clicks with a student to tell them to push down with the top leg on the bottom one. Use the bottom leg as support and seat the top one heavily on it. Pressing down, you may feel the belly of your hamstring muscles shift and spread a bit as you exert this downward force. Or it could just provide you with the visualization that you need that gives you better balance as you sneak your toes around.

Chest up high to start, slide the back down the ‘wall’
I guarantee that if you start with your chest up high (when setting up with hips low and feet firm) that when you start to move your hips down, your chest will be in the optimal position. You will be able to sit lower, your wrap and balance will be better.

Kind regards
Gabrielle smile

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I delight in sharing great yoga and technical tips and advice, to help you extract the very best out of your yoga practice, for your mind, body and soul. Want to connect with me on Facebook? Love to see you there. http://profile.to/gabrielleraiz/. Or follow me on Twitter! http://twitter.com/gabrielleraiz

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Posted: 28 April 2008 10:12 AM   [ Ignore ]   [ # 2 ]  
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Eagle Posture is a hard one for me also grin

I am fairly new, 2 weeks into going, I go nearly every day - and I went from doing NOTHING because I work on the computer, to doing Hot Yoga which is I think the most challenging and rewarding exercise regime you can have, cardio, resistance, stretching, meditation - holy smokes, its HUGE in what it is…

I can do a sort of twirl and connect a few of the fingers with my arms and hands, enough to be able to keep my hands below my nose - but just barely… and my teacher says to hug them close in to my chest and pull them down and into myself which does help my balance… also I can cross my legs ( kinda, its pretty funny) and I can point my toes in the direction I want them to go - my teacher says squeeze the thighs together and I do and it does keep my balance better and all this focus on each aspect of holding the pose and myself to it keeps me going…

I used to focus on what wasn’t working and try to fix or work from that view - for me, and I can only speak for me, what I have learnt works better is to now focus ONLY on what is working, and going deeper into what IS working, the rest comes along and I stay happier - which is I think more realistic - who wants to beat themself up for continuing toward their goals…

Good for you for being there and for trying…

Namaste,
Donna

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Posted: 28 April 2008 07:47 PM   [ Ignore ]   [ # 3 ]  
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Hi Donna

Thanks for your inspiring words. It reminds me of a fabulous piece of work by a Chilean biologist called Humberto Maturana! He has this great theory of change, which you have distilled in your own post. That is, a system changes when you PRESERVE what works. All the other stuff just falls away.

Namaste
Gabrielle smile

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I delight in sharing great yoga and technical tips and advice, to help you extract the very best out of your yoga practice, for your mind, body and soul. Want to connect with me on Facebook? Love to see you there. http://profile.to/gabrielleraiz/. Or follow me on Twitter! http://twitter.com/gabrielleraiz

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Posted: 08 May 2008 09:55 PM   [ Ignore ]   [ # 4 ]  
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Oooo I will have to try these tips. Especially the idea about thinking of your lower leg as a chair is intriguing to me.

Eagle has been pretty unsatisfying in general but now I have some things to try. grin

Thanks Gabrielle!
Jen

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