I think I’ve mentioned before that I tend to sleep all curled into one side, which means various muscles on both sides of my back — and shoulders, abdomen, and hips — are all kinds of stiff come morning. So something like this is good to start to loosen things up.
Instead of holding, I tend to take it in an inhale-up, exhale-down vinyasa. I’m also likely to place a prop under my fingertips. My favorite is the seat of my couch, though a yoga block or two (stacked) would also work for folks who have them readily available.
As I tend to do these at the start of my day, I’m already apt to be like, “Why must I wear pants and why the fuck is there no coffee yet?” So looking around for where I may have misplaced any hypothetical yoga blocks (because I don’t actually have any) wouldn’t work for me.
Another bit of yoga I love if I only have 5 minutes — especially if those 5 minutes occur toward the end of my day or any other time when my energy level might be low.
Essentially, my process is this:
Select any variation of a reclining spinal twist (some options available in the video below). I tend to select one that is gentle enough for me to hold comfortably for a long-ish time. Usually, this does not involve supportive props, but other people’s knees and backs may vary.
Hold for 2-3 minutes (I like 3, but to fit inside 5 minutes, it would really have to be 2 or 2:30) on each side.
Whole lot of stretching, whole lot of relaxing. Good times.
[Jennifer Kostel instructing for Expert Village. Video via YouTube.]
I was ambivalent about tackling ardha matsyendrasana, not only because it’s a pose I love to hate, but also because I think the main reason it is such a pose is because it’s not so accessible to me on account of my abdominal fat. And boobs. And it’s really, really hard to find modifications that offer the same stretch and opening while allowing room for my midsection.
Which sort of boils down to: There seem to be modifications for people with more or less spinal flexibility, modifications for people with tighter outer hips, modifications for people who are pregnant (and for whom strong spinal rotation is therefore contraindicated) — but no modifications for people who are fat.
For a long time, I was — legitimately, I think — grumbly about that. Now, thanks to a discovery a few months ago, I’ve found a version that works for me — for which I’m very much thankful. My only current complaint — which is maybe less of a big deal in the grand scheme of things — is that none of my current teachers are familiar with this option. So they keep trying to offer suggestions and “correct” my pose, even though this is the one that works best for me. (Did I mention I’ve switched yoga studios recently? The switch was for reasons unrelated to the ones here, but it does mean I’m now trying out new teachers once again.)
So. The sort of “standard option” for half spinal twist first:
[Amy Reed instructing for Expert Village. Video via YouTube.]
Both hips are adducting here, which means both sets of abductor muscles are lengthening. For me, I always feel it more strongly in the top leg, I assume because of the extra leverage of my arm.
My chief issue with this expression of the pose is that when my legs are crossed that much, it pinches something in the area of my pubic mound. (Not hair, not surface skin — something more internal than that.) And there are few things more awkward than telling a questioning teacher you had to come out of a pose due to pinching in the pubic area.
One common modification I’ve seen that would work for my pinching issue is this:
[Nora Forziati of Half Moon Yoga instructing for Expert Village. Video via YouTube.]
Which, there’s less risk of pinching because there’s less flesh getting crowded into that area. On the other hand, this option doesn’t really do it as an adductor stretch for me, presumably because my leg isn’t moving as far across my body (which, ironically, is what’s alleviating the pinching). Additionally, it’s much less of a spinal twist because there’s nowhere for my arm to get a good hold on my leg.
I’m a bigger fan of the open version of this twist, which is sometimes offered as a prenatal option:
[Gina Kennedy instructing for Expert Village. Video via YouTube.]
In terms of adductor stretching, this actually works better for me than does the previous version. I end up pressing my front arm into my inner knee and my knee back into my arm. And when I take this option in class, none of the new-to-me instructors say a thing. I wonder if they think I am pregnant.
Eh. Better things to worry about.
Like while this version is better as an adductor stretch, it is still not so great as a deeper spinal twist — and, you know, there are times when I specifically want that, especially later into a practice. So when I attended one of Meaghan’s classes at Santosha Yoga last summer, I was pretty well overjoyed to find this option offered:
[Me in a modification of ardha matsyendrasana with the bottom leg folded under but the top foot outside the bottom shin rather than outside the bottom thigh.]
(Apologies for the crappy video quality. I couldn’t find an already existing version of what I wanted, so I tried to quickly make one myself.)
I know it’s a really simple change, but for my hips, pelvis, and back, it’s translated into so much room to get into a deep twist.
But even when I take this pose now, I can’t help but think of all the times I’ve taken and been frustrated by those other poses. And those memories still carry — if you’ll forgive the pun — a lot of emotional weight.
So. Having looked at the anatomy of some main hip abductor muscles, now is the time when it makes sense to detail some gentler abductor stretches — ones that would be suitable for lots of people to include toward the beginning of an asana practice.
And I know a lot of practices end this way, but for the outer hips, I think a nice place to start is with a lying spinal twist of some sort. For one, gravity is doing most of the work in them. Two, they’re relatively easy to prop. Three, there are a few variations that are also pretty easy to swap out for one another, depending on the relative needs of an individual’s hips.
But backing up a bit, to a bit of overall explanation: If the “working” action of the hip abductors is to pull the leg sideways away from the midline of the body, then the stretching action is adduction — moving the leg toward or even across the midline of the body. The amount of adduction necessary for an effective but safe stretch is going to vary according to the particular hips involved. From my own experience, I’d say this goes even beyond “from person to person” and may well apply “from hip to hip.” That is, I’m very different on my left and right sides here, to the extent I may prop one side more than the other — or I might choose a different variation on the second side.
And I have a sneaking suspicion that hips are just like that.
So. The first variation — the one with the smallest amount of hip adduction — along with a possible prop option:
[Nora Forziati instructing for Expert Village. Video via YouTube.]
A couple of points:
The leg we’re looking at for abductor stretching is the top leg. In this variation, it probably doesn’t move too far past the midline of the body, on account of there is the bottom leg underneath and all.
The “block under the bottom knee” idea works for this variation as well as the other variations in this post.
If a single yoga block feels like there is either not enough surface area and/or too many right angles, one can substitute folded blankets, bolsters, or pillows.
Technically, one can also substitute small dogs for the block too, but I realize that not all small dogs are as accommodating as is Casey.
If that variation isn’t quite doing it for you in the abductor-stretching department, there is the option to twist with the bottom leg extended:
[Video uploaded by massagenerd via YouTube.]
Because the bottom leg is extended straight, rather than running directly underneath the top leg, there’s a little more room for the top leg to continue its midline-crossing path. For me, the difference is substantial, and this variation is typically as deep as I like to go early on in my practice.
That said, I’m sure there are people who have hip abductors that are more flexible than mine — which are maybe “average” on the overall spectrum? — or who are thinking, “Hey, those lying spinal twists look awesome for ending my practice!”
And when that is true, I am a fan of having this variation in my toolbox:
[Video by Expert Village via YouTube.]
Crossing the top leg over the bottom leg moves that top leg past the midline — and therefore moving toward a stretch in the abductor muscles — even before the twist portion of the position is initiated. When the twist is added, the result can be a more intense stretch for the top hip’s abductor muscles. On account of that, I am more likely to need a prop for my bottom knee here, even if it comes at the end of my practice.
Next on the abductor list: a standing balance or a straddle?
Another sequencing suggestion. I like to use this when I’m feeling discomfort in my mid and upper back, places that I tend to carry tension from stress and staying sedentary for too long. I also like to use it the day after I’ve done some vigorous core work. That said, this is still a fairly active, energetic practice for me — not something I’d use when my goal was gentle or restorative.
And of course, disclaimer: This is my personal practice, not something I’m recommending as safe or beneficial for everyone else. Use your own best judgment, and if in doubt, consulting with a professional is likely a good idea.
3. Standing Warm Up: Three or so half sun salutes incorporating an uttanasana twist.
4. Sun Salutes: One with a low lunge prayer twist, the second with prayer twist from a high lunge. Primarily because this is earlier on in a very twisty practice, I make a choice not to move into any deeper variations here. (An easy way to modify would be to do both salutes from either the high or low lunge position.)
5. Chair Pose Twist: Because my focus here is my twisting spine and not my thighs, I give myself permission to release before I curse in the pose.
6. Sun Salute with Triangle and Revolved Triangle: For triangle, I like to come up into it from a lunge through side angle — but I think it might be more familiar to folks to come down into triangle through warrior II. For the transition between triangle and revolved triangle, I spend a few breaths in pyramid, recentering and setting up for the twist.
7. Sun Salute with Half Moon and Revolved Half Moon: Yes, both sides of my ass are a little bit on fire when I’m done with this, but I don’t mind. If I am feeling fancy (and like it wouldn’t be completely masochistic), I sometimes add a standing split before I go back into lunge. Additionally, at the end of this sun salute, I usually hold uttanasana for several breaths before coming back to stand.
8. Malasana with a Twist: Because I’ve earned it, dammit!
9. Twisting Boat Pose: Because I know this is going to be my last really strong vinyasa, I do as many repetitions of this as I can safely manage. The exact number varies from day to day.
10. Sphinx: After the moving, vigorous core work, I like a gentle, stationary backbend.
11. Revolved Head to Knee and Head to Knee: Again, for this set, I’m focusing more on spinal rotation than I am on any kind of lateral or forward bending.
12. Paschimottanasana with a Twist: To do this, I grab the outside of each leg with the opposite hand. (And for this one, it is important for me to find a place where I can hold on, as opposed to just touch.) First, I hang on with my left hand (grabbing my right leg) and let go with my right, opening my arms and twisting out behind me. Then I repeat on the other side. Finally, I end with a forward fold.
13. Savasana: Maybe with a deep or gentle lying spinal twist along the way, but maybe not. Sometimes, by this point in the practice, my body is done with wanting twisting.
Usually, this practice takes me somewhere in the neighborhood of 40-50 minutes, depending on how long I’m holding my twists and how long I’m hanging out in down dog. Oh, and speaking of down dog, it — and the rest of the sun salutes in general — are pretty key for me in this practice. The up dogs, down dogs, and uttanasanas are what give my spine a chance to neutralize after those twists, so I’m not just going from one twisting posture to the next.
But it has nothing to do with aesthetics, so we all but miss it in every single workout.
– Bryan Kest (via my memory), talking about the psoas muscle during navasana in one of his Power Yoga DVD practices
I may not have every word right, but the basic sentiment is accurately portrayed. And whether a lot of people are particularly likely to need psoas strengthening, the idea, I think, applies to physical fitness more broadly.
First, and this is applicable to my psoas, I tend to ignore stretching some muscles that don’t directly affect my appearance — or that I don’t think of as directly affecting my appearance. For example, I know I have some stiffness in the muscles along the sides of my ribcage. While I do make an effort to stretch them at least a little each day, I’ve never sequenced an asana practice to target the release of those muscles. One part of the reason for that is because my tightness there, while not comfortable, doesn’t really affect the aesthetic shape of my body.
Contrast that with the muscle tightness I feel across the front of my shoulders and chest. Not only have I sequenced personal practices specifically to open up that area of my body, but I’ve also attended a number of classes and used a myriad of videos with the same stated purpose. In some of those instructional practices, the teacher brought in the idea of aesthetics. Having a tight chest and shoulders can contribute to back pain, yes, but I’ve also witnessed plenty of yogis demonstrate the hunched shoulders and rounded spine and remark on how that isn’t very attractive.
Although I’m not sure I’d “all but miss” my heart center if it weren’t a factor in creating what I consider an aesthetically pleasing line to my body, I can’t deny that aesthetics plays some role in the muscles I choose to stretch.
Similarly, aesthetics also plays a role in the muscles I choose to strengthen. Regular readers might have noticed my recent-ish (in the grand scheme of my practice) fascination with feet. For the past few years, I’ve experienced intermittent foot pain in my standing postures. I chalked this up to my foot anatomy and the increasing frequency, duration, and physical intensity of my asana practices, deciding it must be a side effect that comes with the territory. Until I stumbled on the idea online — while researching another topic only tangentially related — it had never even occurred to me that I could stretch and strengthen the muscles in my feet — the way I did the rest of my body — so they’d be better able to support me in standing poses.
Again, I don’t think aesthetics is the only force at play here, but if it were my butt or thighs hurting in the postures? I probably couldn’t avoid knowing how to strengthen or tone those if I wanted to. However, strong, supple feet are really not a showcase image in most people’s conceptualization of the aesthetic ideal.
But it goes deeper — or maybe broader — than that. Recently, the blog Living ~400lbs posted The Fitness Question, asking readers if the benefits of exercise would be worth it if they never lost weight. Weight loss is only one aspect of aesthetics, but I sometimes wonder if there’s a similar principle at play on a grander scale — that is, if a major motivator in people’s exercise habits is the hope or expectation that it will help them to look a certain way.
The expectation can take a number of forms; “tone” is one I hear often — that regular exercise will increase the appearance of muscle definition (which may or may not include muscle mass) while decreasing the appearance of surface fat. Of course this doesn’t happen with every body: on mine, the muscles arrive where they will, but the surface fat that’s always been there I now acknowledge as a permanent fixture of my form.
I also sometimes interpret “tone” as “flexibility” — that is, a truly toned muscle will stretch as well as contract. For a long time, I hung on the hope that if I toned and stretched my muscles enough, I’d eventually develop the flexibility to get into every single yoga asana (or at least every asana a teacher might reasonably demonstrate in class). It took some study of anatomy and even more self-study to understand that:
There’s more to it than that. Bone shapes, sizes, and angles vary widely — and they also play a significant role in what a particular asana looks like — not to mention how it feels — for any given individual’s body.
Sometimes — like in the case of arm binding — regardless of muscle flexibility or the shape of my spine or shoulders, it ain’t ever gonna happen, at least not in a way that is beneficial for me.
Of course it’s good to use anatomical- and self-knowledge to determine what’s causing any particular limitation and whether it’s helpful or harmful to try to push a given edge. And in the course of that determination, it’s empowering to recognize the pressure (from self or society) to strive for a particular aesthetic and to name that hangup for what it is.
There are aspects of movement, meditation, and health that have nothing to do with aesthetics. It’s a rewarding challenge to find the space for them.
Just a links roundup of various other bloggers’ posts (and maybe some other stuff) that I liked a lot. In no particular order.
Bayou Yoga, Random Acts of Yoga — Seeing asanas in everyday life activities. Because I totally have my own wtfithoughtthiswastheexpresslaneasana.
Autumn at The Beheld, Beauty and the Lazy Girl — Because regardless of what I do or don’t do in terms of my beauty work, it is 100% not because I am lazy in life. Even if, yes, I am leaving my legs unshaven yet again and wearing jeans to work tomorrow.
Startled Octopus, Pictures… — Because I am taking those 100 true and normal pictures of myself, even if most of them are at my computer desk. And even if I tend to forget a lot of days between each.
Rox Does Yoga, Pose of the Month: Kneeling Twist / Thread-the-Needle — Because it’s monsoon season, and I am all about the twisting right now. Also because I like straightening then lifting one leg, making it a balance pose — a balance pose where the floor is comfortingly close, should when I fall.
One way to release tension in the deeper layers of the low back muscles is through a twisting motion. Twists asymmetrically compress and lengthen the muscles on each side of the spine — so, twisting to both sides is generally a good idea. Additionally, twists are useful in determining if one side of the body is stiffer (LEFT SIDE, I AM LOOKING AT YOU) than the other. When I’m twisting at the end of my practice, I have a couple of preferences for twists.
One option involves fairly active but “open” twists — where the lower limbs aren’t “blocking” the torso in the direction of the twist. An example would be something like revolved Marichyasana (compared to, say, ardha matsyendrasana, where the torso twists in the direction of a leg folded across the body):
(Video from ExpertVillage via YouTube.)
I do more compressive twists at other points in my practice. However, as someone with no small amount of abdominal torso fat (BOOBS, I AM INCLUDING YOU), they require a lot of body-part-negotiation for me and aren’t really the best for truly winding down (pun intended). Open twists let me really focus on both spinal length and rotation without also needing to maneuver the rest of my torso along the same spiral. If what I’m looking for is a posture that soothes more than stimulates me system, an asana that accommodates my body shape is usually the way for me to go.
Another option is for me to take a more passive, yin-style twist. For folks unfamiliar with yin yoga, I tend to mean an expression of the pose that I can relax into — which is maybe not the deepest twist I can take ever — and hold for a longer period of time. (For folks familiar with yin yoga, I realize that is very simplified. But for my purpose here and now, I think it’s enough.) When twisting, my favorite way to do this is via a reclining twist, on account of most poses are easier to hold for a long time when the floor is doing a lot of the support work:
(Video from ExpertVillage via YouTube.)
For me, the most potent component of a truly restorative twist is time. Granted, it’s an element that often eludes me in my limited daily asana practices. But when I can work it in, a supine twist of 5-ish minutes on each side does wonders for my lower thoracic and upper lumbar spine (the area where I tend to build up the most tension from sitting and other day-to-day physical stresses). I suppose I should insert some pithy comment about making time for self-care, but in truth — It is late; I am too tired. And I have already worn myself too thin this week.
