Day 2️⃣1️⃣ of #sofayogawith @cyogalab #mulabandhasana Sometimes it’s not the hip rotation that limits us here, it’s that big toe bunion, or how hard the floor feels under the feet/kneecaps, so this is a friendlier version to practice. Rolling all the way on the toes so you end up sitting on the outer edges of the feet, is quite the rotation and, as much as we might try to avoid it, some of that happens at the knee. For some practitioners it feels destabilizing, others feel a nice release or don’t feel anything at all. Approach it with care, respecting your body’s boundaries and keep in mind some days are better than others (for me this is yo-yo pose, sometimes it feels amazing and I can roll without much trouble, other times I can’t even start the squat). After warming up those hips, climb on the sofa, squat on the toes, ‘fanning them out’ so the heels can press firmly against each other (that’ll give you more traction), point the knees out in opposite directions, always starting the opening at the hips, and place the heels in front of the pubic bone (or as much as you can). Notice if, at this point, the angle between the knees closes up and, if it does, back off slightly and make it wider again, always focusing on that hip rotation. If you feel it mostly/solely in the knee joint you should definitely back off to a point there’s no discomfort. If you make it to the point I’m showing in the pic, drop the knees towards the cushion, rest the palms there, sit up straight (sacrum could still be touching the back of the sofa) and press through the balls of the feet so the heels align right on top of them. More ideas to approach this stretch in tomorrow’s video, nobody will be left behind, hang in there!!
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️: