WHY THE PARIVRTTA JANU SIRSASANA SEQUENCE WORKS
Nothing beats a great side-bending observe. And, in truth, the recipe for the basic posture Parivrtta Janu Sirsasana is easy: the observe must give attention to stretching the hamstrings, adductors, and the perimeters of the torso (that are largely comprised of the lats, obliques, and the quadratus lumborum). The sequence above sticks to those three primary focal factors.
Let’s break it down a bit additional:
POSES 1–2
What could possibly be higher than resting in your again and stretching your hamstrings and adductors? Not a lot. Supta Padangusthasana A & B are easy, efficient, energy-saving postures that focus on your hamstrings and adductors and assist you to transition into your observe gently.
POSES 3-4
You actually can’t go improper with Down Canine and Three-Legged Down Canine. You need to use them in practically any sequence, however I like them right here as a result of they proceed the work of stretching your hamstrings, they lengthen your backbone (which is useful in facet bends), they usually present a clean transition from reclined to standing postures.
POSES 5-7
This mixture of postures flows collectively easily and builds on the work of you’ve already established by opening your facet physique. An essential observe right here is that almost all college students will solely obtain a light stretch of their facet physique in these postures. That is ideally suited sequencing since you don’t need the primary facet bends in a sequence to be intense or abrupt. Most college students don’t spend a ton of time working their facet bends, so the muscular tissues concerned (lats, obliques, and quadratus lumborum) must be ready slowly.
POSES 8-9
These postures hone in on the hamstrings, adductors and facet physique. At this part of the sequence, you’re going extra deeply into the focused areas of this observe.
POSES 10-13
This development of poses takes you deeper and deeper into your hamstrings, adductors, and facet physique. When you’ve got extra flexibility, you possibly can bend your backside elbow and take it to the ground in gate pose (pose 12). When you arrive in Parivrtta Janu Sirsasana, keep in mind to bend your prime elbow and lean your upper-body barely again. Breathe into the facet of the waist you’re stretching and savor the pose. When you’re caught and struggling, there’s a 99% likelihood that the restriction is in your hamstrings and adductors. If that is so, be diligent with the primary 8 postures of this sequence for a couple of extra months.
{illustration by MCKIBILLO}