Welcome to Yogea’s Hip & Groin Openers and Abs Toner Series. This section introduces poses leading to Navasana – Boat Pose; Supta Eka Pada Rajakapotasana – Supine King Piggeon & Supta Vrksasana – Supine Tree.
The series kicks off with a seated “contraction-release” to open up the spine and shoulder blades and bring more length into the lower back. Once the center is established the body tips back, the legs bend at 90 degrees as they elevate to align with the floor. Next, one leg straightens out, while maintaining the balance, followed by the other.
Navasana or Boat Pose is assumed as the hands wrap around the knee creases, the sternum lifts and the legs straighten as much as possible while retaining their height. Once this variation is accomplished, you could attempt to lift the legs into a highly suspended forward bend, while drawing them closer to the chest and bending the elbows. Ideally, the upper spine should be slightly rounded with the lower back nice and long. Once you reach the highest point, release the legs down to form a lateral “V” with the torso and hold the knee creases tightly. Navasana tones the rectus abdominals and stretches the hamstrings. As a balancing pose it trains the mind to suspend against gravity and to feel empowered while in a state of flux.
As one leg releases from Navasana to the ground hold the other leg tightly into the chest with the knee bend at a right angle. Draw the shin and ankle closer to the chest, while trying to lengthen the lower back into a staff-pose (Dandasana). Once you feel the hip opening, tip back with the torso and elevate the bottom leg as it remains straight but the knee touches the ankle. Thread the arms through to grab onto the knee crease. Extend the spine and work towards stretching the straight leg more. Hold the position tightly and lower down one vertebra at a time until you recline with your spine on the floor. One knee is folded and the foot planted into the floor, the other hip reaches towards the chest, as the tailbone releases down to create more space in the lower back. This pose stretches the hip flexor and the gluteus and strengthens the abdominal rectus muscles in the front of the belly.
Once you square the hips in this reclining ankle-to-chest variation work towards straightening the free leg. Release the straight leg all the way down to the floor, as you flex the heel and pick up your head to hug the shin tighter to the chest. As you come into Supine King Pigeon (Supta Eka Pada Rajakapotanasana) lift the head more, to feel the stretches and the toning action. This pose stretches the hip flexor and the hamstring while toning the abs.
Last, release the head down to the floor and open the knee of the leg that was folded into the chest a while ago. Place the foot into the opposite groin while clasping it with the opposite arm and raising your folded leg arm over your head. Make sure to keep your shoulders even, your hips square and with each breath allow the folded knee to release to the floor. This pose Supta Vrksasana (Supine Tree) opens the groin and stretches the deltoid of the opposite arm, while facilitating deeper elongation through the entire spine. Because of its oppositional bind it balances the right and left brain hemispheres and brings personal integrity.
Yogea Asana Lab is not a yoga routine and should be regarded solely as an educational platform to reinforce proper postural alignment and improve the quality of your practice. The approach is integrated as poses are grouped into different targeted categories. Each set of poses is demonstrated only on one side. The route of assuming poses and releasing through counter-poses is mapped clearly and slowly, allowing time for assimilation and grasping. The main objective is to guide you in and out of poses safely and smoothly, as well as to acquaint you with basic anatomical and energetic principles that weave the geometry of every asana. In turn, you will be able to perform the Yogea routines with clarity, precision and abandonment. As you follow the tips of proper alignment you will feel more stable, ready to deepen your practice and eager to transition gracefully from one stage to the next both on the mat and in life.