Myofascial Release for Malasana: What to do if Tightness is Stopping Your Deep Squat
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- Опубликовано: 2 окт 2024
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Bio: Ariele is a Washington, DC-based physical therapist, yoga teacher, and yoga anatomy teacher. She is the founder of @YogaAnatomyAcademy and the creator of two online courses with Yoga Journal.
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I've been trying to do this deep squat for some time now, and I can get myself kiiiind of into the posture, except I find I can't do it flat-footed; I can only do it from the fronts of my feet, heels off the ground.
I went through the exercises that you suggested to diagnose where the issue was, but what I found was that the muscles along the inside of the thigh - I presume they're either abductors, adductors or quads - [I'm not super savvy on their names] were the ones that were highly tense and lacked flexibility/mobility. For reference, I can't do more than about 80 degrees of splits of my legs, upright or seated.
There's an exercise I've been doing, only recently but it's really helping... is to put a balance/swiss ball on the wall, and stand upright, leaning back into it. Then as you're leaning back into it, to lower yourself towards that squat position. I never realised just how weak and sore those muscles were, and it's fascinating to notice all the other sensations in my body that are - even as I'm writing this - thanking my body for finally working these muscles. I can't quite get to the malasana pose flat-footed yet, but I'm gonna keep at this and see how it goes!
Just in case anyone's interested, there's a guy out there called David Berceli, he does a thing called TRE. It's entirely free, and it managed to help me rid myself of a lot of my anxiety problems and stress. Between that, and isometric hyperextended glute bridges, you can use your nervous system's functions to release your stress from being stored in your muscles. Turned me from being a highly anxious person, to being someone that is relatively relaxed, and a lot more happy in my life.
If it helps no-one to know this, so be it. But if it helps one, then it'll be a bonus. Happy trails, folks!
thank you for sharing.
The back of my knees are very painful. More so, my left knee. I'll search through to see if you anything that can help with this problem.
You have such a soothing voice, and I love how you explain and demonstrate things as you go. Thank you. ❤
Thank you for your kind words, and I'm sorry to hear about your knee pain. I do offer one on one video sessions and telehealth if you ever need: wellilo.janeapp.com .
So good, as always. You’re my fave!! Thank you!
Thank you!!
Excellent!!
Thanks!
This was very helpful and felt so amazing. Instant results! Love it. Thank you🤗😊
Awesome. Great to hear.
Thank you 💙
You’re welcome 😊
Glad I found you. You’re terrific!
thank you for being here!
❤
im so glad I found you and your RUclips
I'm glad you are here :)
Very helpful thank you!
Glad to hear!
You have such a calming voice❤️
thank you.
After an accident where I broke my calcaneus I have not been able to get the ankle mobility that I once had. I have tried and given up several times. Do you have instructions that may help?
See all 4 videos in this playlist including one for ankle mobility here: ruclips.net/video/GLf_oVOYbSU/видео.html otherwise I recommend working with a physical therapist
@@Ariele.Foster Thank you, I will watch the videos.
Some gentle and very traditional yogic movements might helps you here, use as many props as you need as support to modify certain postures
When I try this position I always pass gas, loud gas. What should I do?
Probably figure out what is causing you gas. When you're gassy, it's not a bad thing to let it out :)
Let it rip.
Totally good relief cause a great pressure of your tights towards your digestive system.
Here there is a wonderful and quick cession for u 😊👉
@@natashateachesyoga I am OCD and absolutely hate gas, now will never return to Yoga clase, fear many people would be farting when doing this pose. I feel very bad thinking I have breathed so many farts in clase without realizing.