Another twist on not being able to grab the foot

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Mathetes
Participant

March 10, 2010 at 8:18 am

Post count: 1

#1742

I’m a beginner for sure. The problem I’m having is my knee wants to go way outside when holding my foot. I was instructed to not let that happen and just grab my shin. After a couple of months and doing 4+/week I’m not seeing any improvements. I can tell you that if I use one hand to force the knee to stay forward instead of bending out I get extreme tightness in the back hip and maybe deep inside the glutes somewhere. I might even go as far to say, that after forcing this knee forward in this pose I want to massage the muscles on the inside of my tailbone, however weird that sounds.

I can also say I have a real hard time keeping my feet together in those other standing poses. There is like a real pressure in the tailbone area.

One other thing. I am actually missing my tailbone. Found out during an x-ray when I was 25.

So, what can I do to get through this?

Thanks In Advance!

Gabrielle (The Hot Yoga Doctor)
Forum Owner

March 10, 2010 at 9:03 am

Post count: 3048

#6638

Hi Mathetes

I really don’t like the ‘grab the shin’ modification at all! I never teach it. I think it causes more problems than it’s worth. Having read your issue I would like to recommend a different modification.

Go and see what I posted about this here: Cannot Reach My Feet. Try it and come back and tell me how you go.

I really believe that a lot of your issues will be resolved in this way.

Namaste
Gabrielle 🙂

Micherie
Participant

March 11, 2010 at 12:24 am

Post count: 54

#6643

I would also be curious about gluteal tightness. There’s a muscle called the Piriformis that originates on the lateral sacrum (triangle shaped bone above the tailbone) and inserts straight across from it on the greater tuberosity (hip bone) that could make performing that action difficult, as its tightness forces outward rotation of the femur (thigh bone). This is a very small muscle but causes all kinds of problems, including Sciatica. Next time you see a massage therapist, ask them to work on it specifically and see if you experience any improvement.

sraymond7
Participant

March 14, 2010 at 8:03 am

Post count: 2

#6679

I got on youtube and searched “external hip rotation.” There are some clips from sports oriented physical therapists. They seem to be operating from the principle of stretching the adductors and strengthening the abductors/lateral glutes.

sraymond7
Participant

March 14, 2010 at 8:06 am

Post count: 2

#6680

I have a different issue when it comes to reaching and holding my foot in
the first phase of standing head to foot pose, and this issue affects other
poses as well.

I have a pronounced external hip rotation, causing me to walk like a duck.
When I was younger, ages 18-32, I was a martial artist and kicking
specialist. I could kick high and hard and precisely, and my kicking ability
was enhanced by the hip rotation, just as with a dancer.

However, the hip rotation really works against me in yoga. I am now 56,
have been at a desk job for year, and I’m a yoga beginner. I’ve just
attended my 40th class, and have been doing five classes per week for the
past five weeks. I’m definitely getting stronger and more balanced, and
discovering vestiges of long forgotten flexibility. But…

I simply cannot reach my foot, and have been trying both standing erect
with my hands holding my knee, and on the second set, bending over and
arching and reaching as far as possible to my feet. However, if I stand with
my platform leg correctly straight on, lifting my other leg straight is
virtually completely impossible. I have to force it towards being straight,
and if I do manage to get my outside hand under my foot, it is only with a
feeling of great strain and potential injury.

My ultimate question is: In Bikram, are there strategies for correcting
external hip rotation?

Gabrielle (The Hot Yoga Doctor)
Forum Owner

March 15, 2010 at 8:27 am

Post count: 3048

#6691

Hi Steven

You’ve developed a great frequent practice in a short time! Your issue is one of imbalance and your research is definitely worthy of attention.

In Standing Head to Knee I would recommend taking a different approach. I really believe you will makes some great progress by using the modification in the post above called “Cannot Reach My Feet” (see link above).

I would also recommend using Wind Removing pose with great attention on square hip alignment to effect a change in your musculature. You will have to pay great attention in Awkward pose: Keep an eye on those knees and bring them back square by adjusting your hips and lifting up through your ankles. Standing Bow also gives you another fantastic opportunity: Do NOT go for depth, go to the point to which you can keep solid alignment.

So I hope you get the picture. Those poses are a good start. See if you can contextualize out that nature of modification to your other poses. You have the power to make the changes yourself. It means going against what is habitually comfortable for your body (for a while anyway!).

Namaste
Gabrielle 🙂
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