Active hips for supta kurmasana: Supta K is a big posture– it’s full of d…
Active hips for supta kurmasana:
Supta K is a big posture-- it's full of demands! Both the shoulders and hips are in positions that have roational articulations under load via body weight, making things all the more challenging.
That's ok-- if you've come this far, it’s time to work not just harder, but smarter. At @dcashtanga we’re all about finding the most efficient route — knowing that the most efficient route isn’t always the most obvious.
Last time I covered the rotational articulations for the shoulders, this time we'll cover the hips. Heres what’s happening:
🧸Get in bear sit.
1️⃣ Shift the weight into the right hip. You may have to roll in on the opposite leg to pin the knee to the ground. Really, really glue the right knee to the floor. Then begin to externaly rotate the thigh from the hip joint. Your shin will come up while the thigh stays down. Switch. Be alert for weird compensations, like the ankles trying to do the hips job.
2️⃣ now, move from external rotation to internal rotation in one of the hips. Stay active through the stable leg, driving down and externally rotating while the other internally rotated and adducts.
3️⃣ try to wedge your shoulders behind your knee joint, then flex the knee strongly to switch the weight into the hands. Keep that as you sit down. Then, try to externally rotate the hip while maintaining hip adduction (feeling the thighs squeeze to the midline).
4️⃣ externally rotate, adduct, and flex one hip while you internally rotate the other. Use the floor to facilitate strength and flexibility devopmenr by resisting the elbow and shoulder down into and off of the floor. Get the body and the thigh nice and snug.
💪use the same shoulder patterns previously offered in the last video to create some space and explore your movement potential.
5️⃣ Alternate sides patiently, working the arms more and more across the back.
🧘🏻♂️Be patient-- this isn't frenetic, it's meditive.
👐🏾Don't worry if you don't touch your hands while going slow-- you're developing strength and control under pressure.
Supta K is a big posture-- it's full of demands! Both the shoulders and hips are in positions that have roational articulations under load via body weight, making things all the more challenging.
That's ok-- if you've come this far, it’s time to work not just harder, but smarter. At @dcashtanga we’re all about finding the most efficient route — knowing that the most efficient route isn’t always the most obvious.
Last time I covered the rotational articulations for the shoulders, this time we'll cover the hips. Heres what’s happening:
🧸Get in bear sit.
1️⃣ Shift the weight into the right hip. You may have to roll in on the opposite leg to pin the knee to the ground. Really, really glue the right knee to the floor. Then begin to externaly rotate the thigh from the hip joint. Your shin will come up while the thigh stays down. Switch. Be alert for weird compensations, like the ankles trying to do the hips job.
2️⃣ now, move from external rotation to internal rotation in one of the hips. Stay active through the stable leg, driving down and externally rotating while the other internally rotated and adducts.
3️⃣ try to wedge your shoulders behind your knee joint, then flex the knee strongly to switch the weight into the hands. Keep that as you sit down. Then, try to externally rotate the hip while maintaining hip adduction (feeling the thighs squeeze to the midline).
4️⃣ externally rotate, adduct, and flex one hip while you internally rotate the other. Use the floor to facilitate strength and flexibility devopmenr by resisting the elbow and shoulder down into and off of the floor. Get the body and the thigh nice and snug.
💪use the same shoulder patterns previously offered in the last video to create some space and explore your movement potential.
5️⃣ Alternate sides patiently, working the arms more and more across the back.
🧘🏻♂️Be patient-- this isn't frenetic, it's meditive.
👐🏾Don't worry if you don't touch your hands while going slow-- you're developing strength and control under pressure.
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