The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Pada Hastasana › Gluteus medius.
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Hi….
I’ve been doing hot yoga for the last 4 months (4 times a week). The last couple weeks, I have been experienced sharp pain on my Gluteus medius on my right leg every time I am trying to do Pada Hastasana. I could not pull my right leg straight. Where my left leg is doing just fine. Prior to that I could do Pada Hastasana just perfectly fine.
I did piriformis strecthing but still when it comes to do pada hastasana the pain on my right leg is still there and won’t go. Any suggestions? what I could have done wrong during my hot yoga exercise?Hi Fonny
Before I get to reasons and questions etc, the next time you go to class, please can you make sure you are really bending your legs, bringing your arms as far around the back as you can, and don’t try to straighten your legs, just lift your hips.
Tell me if you have any further realizations (about what you’re doing with your arms and what you’re focus is on) and if the above helps you or not and then we’ll have more to go on
Namaste
Gabrielle 🙂Hi Gabrielle,
I now realized that my posture and gait have been incorrect for years. I am trying to correct muscle imbalances and weak muscle by using PNF. The hot yoga is good for identifying areas of weakness and reveals my problems with my gait and posture. I now realize that it could take several years to correct my problems. Thanks for your comments.
I know that streching is important for a proper development of muscle strength but I see inconsistences in philosophy for strecthing soft tissue. Do you believe you can actually stretch a semi-contracted muscle? What do you think is the best method for lengthening muscles? Also I am wondering what is the best way to treat the knots in my muscle especially the deep muscle like the gluteus medius?
Hi Fonny
Answering the easy question first: Have you tried massage to iron out the muscular knots?
Muscles are rarely ‘all or none’ contraptions. For example just turning on your quadriceps isn’t necessarily going to completely lengthen you hamstrings. Although in the simplest anatomical terms of muscle agonists and antagonists, that is what we’re led to believe. It’s correct in theory but you’re not always at extremes. Take for example balancing on one leg and locking out your knee. That requires quadriceps contraction and therefore you’d get hamstring relaxation. Right? Well not completely. The hamstrings don’t just turn off, because they’re required in maintaining balance.
So I invite you to let go of the minutiae of theory and work with good pose technique. And now that you have the Hot Yoga MasterClass (and I thank you for that!) you can examine the techniques for all the Paschimottanasana poses as a very good starting point.
Online you can also check out the post called Opening Up the Hamstrings in Hot Yoga
Come back and let me know how you go
Namaste
Gabrielle 🙂 -
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