La posture du pigeon
Source : Yoga Journal
Explications en vidéo ici
Athletes--and people who spend a lot of time sitting--often suffer from tight hips. Aha, we yogis like to think, I know the perfect hip opener: Pigeon Pose. For some bodies, the familiar forward-folded Eka Pada Rajakapotasana works like a charm. But for many, this is too intense a pose, either overwhelming the musculature of the outer hip, causing it to clench against the stretch (obviously, creating the opposite effect from the release we are seeking), or transferring tightness at the hip, a ball-and-socket joint, into strain at the knee, which, as a hinge joint, suffers.
Happily, changing the pose's relationship to gravity lets us enjoy the stretch in the hip rotators, including the pesky piriformis, glutes, and iliotibial (IT) band, while lessening the load we put on the knee. Here are some different ways to orient the pose; I demonstrate them in the video below, as well. Each takes one leg into external rotation and abduction; in most, you'll be crossing the ankle over the other leg's knee into a Figure 4 position.
Standing Pigeon. By taking Figure 4 while standing, you can control the amount of weight you put into the stretch by lowering your hips. Variations include folding forward to add a hamstring stretch for the standing leg, or stretching your chest and challenging your balance by clasping your hands behind your back.
Seated Pigeon. Sitting with the stretching leg in Figure 4 lets you adjust the degree of intensity. Either fold forward or bend your supporting leg and walk the foot in.
Forward-Folding Pigeon Pinwheel. If Pigeon Pose is too intense in its traditional forward-folding orientation, drop onto the front hip and bend the back knee, making a pinwheel shape. You can then fold forward until you feel a pleasant stretch.
Reclining Pigeon. Lying on your back, you can bring your legs toward you in a Figure 4 position. This makes for a less intense stretch, as gravity is moving your legs, not your whole torso, into the stretch.
Pigeon at the wall. A variation of reclining pigeon is to prop your supporting leg on a wall. You can stretch it up the wall, or bend at the knee and slide your foot down until you feel a nice stretch.
Explications en vidéo ici
Athletes--and people who spend a lot of time sitting--often suffer from tight hips. Aha, we yogis like to think, I know the perfect hip opener: Pigeon Pose. For some bodies, the familiar forward-folded Eka Pada Rajakapotasana works like a charm. But for many, this is too intense a pose, either overwhelming the musculature of the outer hip, causing it to clench against the stretch (obviously, creating the opposite effect from the release we are seeking), or transferring tightness at the hip, a ball-and-socket joint, into strain at the knee, which, as a hinge joint, suffers.
Happily, changing the pose's relationship to gravity lets us enjoy the stretch in the hip rotators, including the pesky piriformis, glutes, and iliotibial (IT) band, while lessening the load we put on the knee. Here are some different ways to orient the pose; I demonstrate them in the video below, as well. Each takes one leg into external rotation and abduction; in most, you'll be crossing the ankle over the other leg's knee into a Figure 4 position.
Standing Pigeon. By taking Figure 4 while standing, you can control the amount of weight you put into the stretch by lowering your hips. Variations include folding forward to add a hamstring stretch for the standing leg, or stretching your chest and challenging your balance by clasping your hands behind your back.
Seated Pigeon. Sitting with the stretching leg in Figure 4 lets you adjust the degree of intensity. Either fold forward or bend your supporting leg and walk the foot in.
Forward-Folding Pigeon Pinwheel. If Pigeon Pose is too intense in its traditional forward-folding orientation, drop onto the front hip and bend the back knee, making a pinwheel shape. You can then fold forward until you feel a pleasant stretch.
Reclining Pigeon. Lying on your back, you can bring your legs toward you in a Figure 4 position. This makes for a less intense stretch, as gravity is moving your legs, not your whole torso, into the stretch.
Pigeon at the wall. A variation of reclining pigeon is to prop your supporting leg on a wall. You can stretch it up the wall, or bend at the knee and slide your foot down until you feel a nice stretch.
Devadasi - Dance of the Heart, Italy Tour 2011
Chuuut ^"^
+ d'info sur cette artiste ici
+ d'info sur cette artiste ici
Param Jyoti (Garita Carola Stieber) est née en Allemagne du Sud. Depuis toute petite. elle possède de multiples talents, dont ceux de la danse et du chant. Danseuse diplômée, elle a développé son propre style de danse sacrée, aux inspirations multiples (essentiellement hindoue et sufi). Ses arts sont inspirés par sa vie intérieure et sa spiritualité.
Elle vit 6 mois par an en Inde, en Ashram. Elle effectue des tournées de danse, donne des stages et des formations. Elle organise des voyages dans l’Inde sacrée.
Le nom de « Devadasi » est associé à son travail de danseuse, au chant et à sa contribution spirituelle; mais aussi, c’est important pour elle, à un projet caritatif. En sanskrit, « Devadasi » signifie « serveuse de Dieu ».
Uttanasana contre un mur
Uttanasana, « l’étirement intense », est une posture qui mérite bien son nom, tant l’étirement des ischios-jambiers est important dans cette position. Voici quelques façons de la travailler avec l’aide d’un mur.
>>suivez le guide
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