![]() Dandasana, staff pose, is a great assessment posture to determine whether or not a student will be able to skillfully practice seated forward bending postures like Janusirshasana and Paschi-mottanasana. The ideal alignment in Dandasana requires that the thighs are flexed 90 degrees at the hip joints with the knees fully extended, while maintaining the natural lordosis of the lumbar spine and the natural kyphosis of the thoracic spine. If a student has tight hip extensors this won’t really be possible, as the pelvis will posteriorly tilt at the hip joints, the lower back will round and the student will either just slump forward or overwork in their thoracic erector spinae muscles to maintain some semblance of sitting up straight. If you notice that a student is having quite a bit of difficulty sitting upright, you could have them transition to a supine position so that you can get a better idea about how tight their hip extensors actually are. In the following video... which was taken during ASFYT-3: Anatomy of Asana, the class is just beginning to discuss seated forward bending postures, including:
![]() This post brought to you by: Jason Ray Brown
3 Comments
Dana
2/16/2015 05:58:21 am
It was so helpful to have the video available for this post. I will be using the assessment you showed for rage of anterior tillt of the pelvis for sure with my clients the variation of padangustansana you showed in the chair is perfect for my corporate classes.
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Tamika
4/15/2016 08:05:28 pm
Thank you so much for this information and video. I have been practicing yoga for 2 years and have been struggling with forward bends with no improvement. Now I can adjust my practice to incorporate those stretches instead of potentially injuring myselc due to tight hammies.
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thankful
10/28/2016 08:25:31 pm
Thank you very much for this post.
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