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Saturday
Jan182014

Week 13, The Pelvic Girdle

This is a very challenging pose for me--keeping the hips squared to the front, maintaining my balance with my arms locked, using my quad strength, and really tucking.  All at the same time.  I feel a tremendous stretch through the hip of my extended leg, radiating around the joint, more so with my right leg than left.  My right side is tighter than my left.

The pose is also very emotional one.  I find that I come out of the pose flooded with feeling.  Often sadness.  I'm opening the floodgates to something!

Saturday
Jan182014

Week 13, The Pelvic Girdle

Sunday
Jan122014

Yoganatomy Assignment 6:  

Danurasana-strengthens entire back

Antagonists:  Rectus abdominus, hamstrings  

Agonists:  serratus posterior inferior, latissimus dorsi, semispinalis, rhomboids

Target Muscles:  Serratus posterior inferior, rhomboids, quads

Tip:  Use a climbers grip to grip the feet.  Relax the shoulders.

 

Poorna Salabhasana-strengthening the middle and upper back

Antagonists:    Rectus abdominus  

Agonists:  serratus posterior inferior, latissimus dorsi, semispinalis, rhomboids, trapezius

Target Muscles:  Serratus posterior inferior, rhomboids

Tip:  Keep moving eyes back.  Stretch on inhales, keeping arms and legs locked.  Lift on exhales.

 Bhujangasana-strengthens lower back

Antagonists:    Rectus abdominus,  sternocleidmastoid

Agonists:  Erector spinae,  semispinalis capitis, splenius capitus, longissimus cervicis

Target Muscle:  Erector Spinae

Tip:  Pull the elbow tips to the hip bones to feel the erector spinae working very hard. 

 

 

Salabhasana-strengthening the middle and upper back

Antagonists:    Rectus abdominus,  

Agonists:  serratus posterior inferior, latissimus dorsi, semispinalis, rhomboids

Target Muscles:  Serratus posterior inferior, rhomboids

Tip:  Push weight forward into shoulders and face. 

 

 

 

 

 

 

Sunday
Dec222013

Quads and Hammies....

 

During my first class at this studio, my legs felt tight and a little swollen.  HMMM.  PMS or too much salt and too little yoga.  I could really feel my quads during trikonasana.  In my bent leg, the quads contracted, and the hamstrings of this leg felt contracted as well as if both are tightened to allow me to hold pose.  I felt the tightening most strongly in the top front of my quad—the rectus femoris?  And vastus intermedius.  In my back leg, I truly felt the quads contracting to work as the agonists here and the hamstrings stretching as the antagonists.

 

 

Monday
Dec092013

Week 7, Agonist/Antagonist

Yikes--How to rotate......?  I  focused on Ustrasana this week and my gluteus maximus and iliopsoas.  The pose seems to stretch the iliopsoas by flexing the hip and trunk extensors, including the gluteus maximus.  The stretch is accentuated by contracting quads as well, though the quads are also lengthening at the same time--a tricky synchronicity!    Since the gluteus maximus contracts, it
it is the antagonist to the stretching muscles of the iliopsoas (agonist) muscles.   I definitely felt the stretching in my pelvis as I pushed my hips forward and squeezed my glutes.   The muscles worked in tandem to help with balance, just as  the backward bend and forward push do.