6 years ago
Yoga and You
Partner Assisted Stretches - For Hips and Thighs
6 years ago | Yoga and You
DESCRIPTION
How many of you constantly find yourself wanting to tone your hips and thighs? A toned body is something everyone wishes to have, but it is never easy to attain. And with different people suggesting different things to try out, what to trust? But the traditional yoga has never led us astray.
In our 3rd video on partner assisted stretches, we will focus on the hips and thighs. Baddha Konasana or Bound Angle Pose is a great posture to relieve back ache, strengthen the lower back and make the spine supple.
How to:
STRETCH 1 | Baddha Konasana | 1st variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner use her thumb and index finger to gently rotate your thighs out. Hold this posture for some time, bring your knees deeper down with each exhale. Now, as you release the posture, have your partner let go, and bring your knees together and drop your head down.
STRETCH 2 | Baddha Konasana | 2nd variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner place their left hand on your left shoulder and placing their right foot on your inner thigh, gently drop your right thigh towards the ground. Hold this posture for some time. Now, as you release, slowly have your partner let go of your thigh. Repeat the same on your other leg.
STRETCH 3 | Baddha Konasana | 3rd variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner sit down in front of you, facing you. Have them stretch out their legs, placing their foot on your legs gently and hold on to each-others forearms. As you exhale, have you partner gently move back, pulling your forward, bring you deep into the forward fold, dropping your knees down. Hold this posture for a few moments before gently releasing by rolling back up to the center and letting go of each-other’s arms and release the legs. Finally, bring your knees together and drop your head down.
Why to:
1. Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
2. Stimulates the heart and improves general circulation
3. Stretches the inner thighs, groins, and knees
4. Helps relieve mild depression, anxiety, and fatigue
5. Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
6. Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.
Avoided by:
It should be avoided by people having any groin or knee injuries or patients who have undergone recent surgeries in their legs. Also, it should be avoided by ladies late into their pregnancy.
Best time:
These stretches can be performed at any time, but it is advised to perform these in the early hours right after you wake up as your joints would be relaxed at that time.
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In our 3rd video on partner assisted stretches, we will focus on the hips and thighs. Baddha Konasana or Bound Angle Pose is a great posture to relieve back ache, strengthen the lower back and make the spine supple.
How to:
STRETCH 1 | Baddha Konasana | 1st variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner use her thumb and index finger to gently rotate your thighs out. Hold this posture for some time, bring your knees deeper down with each exhale. Now, as you release the posture, have your partner let go, and bring your knees together and drop your head down.
STRETCH 2 | Baddha Konasana | 2nd variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner place their left hand on your left shoulder and placing their right foot on your inner thigh, gently drop your right thigh towards the ground. Hold this posture for some time. Now, as you release, slowly have your partner let go of your thigh. Repeat the same on your other leg.
STRETCH 3 | Baddha Konasana | 3rd variation
Begin by sitting in Dandasana with your partner standing directly behind you. Now, bending at the knees, slowly bring your heels together with the help of your hands, bringing it as close to your groin as you can. Now, have your partner sit down in front of you, facing you. Have them stretch out their legs, placing their foot on your legs gently and hold on to each-others forearms. As you exhale, have you partner gently move back, pulling your forward, bring you deep into the forward fold, dropping your knees down. Hold this posture for a few moments before gently releasing by rolling back up to the center and letting go of each-other’s arms and release the legs. Finally, bring your knees together and drop your head down.
Why to:
1. Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
2. Stimulates the heart and improves general circulation
3. Stretches the inner thighs, groins, and knees
4. Helps relieve mild depression, anxiety, and fatigue
5. Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
6. Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.
Avoided by:
It should be avoided by people having any groin or knee injuries or patients who have undergone recent surgeries in their legs. Also, it should be avoided by ladies late into their pregnancy.
Best time:
These stretches can be performed at any time, but it is advised to perform these in the early hours right after you wake up as your joints would be relaxed at that time.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com