#bananasana

[yogadaily]

(via 10 Yin Yoga Poses For Embracing Change - Dagmar Spremberg    || Curated with love by yogadaily) 

[kittyfraise]

Bananasana, la posture de la banane

Créez une forme de C avec votre corps. Gardez vos hanches et vos épaules sur le tapis.

[downdogma-blog]

Bananamorph #bananasana #animorph #halfyogihalfdog #dogsofinstagram #yogadog #yogaassist #snugglehound #downdogma

[coach-m]

BANANASANA • B / www.mariawolfsberger.com

Foto: Ines Krutzler Pants: Kerstin Pratter

[indianfitnesscare]

Why Bananasana Is This Yoga Teacher's Favorite Morning Pose

Why Bananasana Is This Yoga Teacher’s Favorite Morning Pose

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”> For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, >”,”name”:”in-content-cta”,”type”:”link”}}”>join Outside+ today. Time in the morning is special. Light streaming in through a window, the allure of a warm beverage, the thrill of a hot…

[yogaadvise]

Quadratus Lumborum, the bigger picture

Our quadratus lumborum muscle mass or QLs for brief, are located on either side of the lumbar back (reduced back) and also are necessary core muscular tissues that assist secure the reduced back. They essentially connect the reduced spinal column to the hips and help with activities like side bending and also 'hiking' the hip.

Many of you may find out about these muscular tissues in connection to neck and back pain, as well as they are commonly the resource of fantastic discussion when attempting to determine lower back problems. However, they are occasionally unfairly blamed as the sole wrongdoer for discomfort and we can conveniently forget that the QL is simply one part of a whole system of muscles that interact to support, stabilise as well as mobilise the spine.

They are extremely hard to recognize by yourself body as they lay deep in the lower back as well as it's nearly difficult to feel them on your own. If you place your hands on your hips (thumbs facing backwards) your thumbs will certainly be striking the side (or near it) of the factor where the muscular tissue attaches to the hip bone. A professional bodywork professional will be able to help you situate them.

In order to look after our QL we need to recognize its connection with the muscles around it, its makeup and what we can do to enhance it and also release it. Let's start with some anatomy!

Anatomy of the Quadratus Lumborum

The QL is located on either side of the lumbar spine. They affix to the iliac crest (top of the hip bone), the transverse processes of the L1- L4 (back vertebrae) as well as the twelfth rib (your last rib). Basically they attach the hip to the lumbar back and also the most affordable part of the rib cage.

Actions of the QL

Lateral flexion: When working unilaterally (just one side having) they side to side bend your spinal column, implying you bend over to one side.

Extension: They can also extend the back spine.

A good example of the lateral flexion and extension action of the QL in yoga would be Triangular Position. One side contracts to aid side flexion and both muscle mass work to expand the spinal column, assisting to maintain your spinal column long as it bends to the side.

Stabilization: They play a significant function in stabilising the reduced back, specifically when seated. The QL is very energetic, for instance, when you are resting and a lot more so when bending laterally whilst resting to pick something up off the floor.

Respiration: The QL also plays a role in breathing - repairing the 12th rib when taking deep breaths or coughing - as well as helps the diaphragm to contract.

Elevator: It also works as a hip 'walker' - i.e lifts the hip towards the rib cage.

Slow and fast twitch muscles

The QL is considered to be a 'postural' muscle. This suggests that its main work is to support and secure us during smaller sized, much less energetic motions like resting, side flexing and so on. Muscle mass entailed in a lot more eruptive actions (such as running, leaping etc) are sometimes called 'phasic' muscles.

Phasic muscular tissues (e.g. glutes) contain even more 'fast shiver' muscle mass fibre. This implies that they can do effective contraction to drive you in motion, yet they are brief lived! These guys have a propensity in the direction of weakness.

Postural muscle mass have more 'sluggish jerk' muscle fibres which contract gradually and also for longer time periods. They do not tire conveniently and also have a tendency to get limited and hypertonic.

This helps us to understand why when we have QL concerns, it's normally constantly relevant to it being limited as well as dysfunctional.

What can cause QL dysfunction?

As with anything to do with discomfort and also disorder of our body, this can frequently emerge from overuse, repeated pressure, general weak point or incorrect activity -

bending and twisting

lifting heavy objects

lateral pelvic tilts (like when one leg is much shorter than the other)

an unsupportive mattress

Signs of QL dysfunction

Pain pattern of the QL

You'll typically really feel recommendation discomfort along your iliac crest over the top of your upper leg (greater trochanter) This can commonly be quite shallow discomfort. Much deeper aches can be really felt over the sacroiliac joint location and deep in the centre of the buttock.

Daily actions that can aim to a bothersome QL

needing to maintain your upper body on a table with both hands when sitting or standing.

coughing or sneezing reasons pain in the lower rib cage

unable to pleasantly roll away when supine

general lower back pain

pain in the gluteus muscles

can go together with groin as well as sciatic discomfort as a result of connected dysfunctions.

Understanding QL dysfunction

If we obtain a limited as well as dissatisfied QL, we have to look at the bigger image. This muscle never ever functions alone, as well as if he is worn and also underappreciated it's because his co-workers are refraining from doing their job effectively either:)

Connection to the core

The QL is often worn when we are sitting. So any person out there who operates in a workplace chair, this is specifically crucial for you. A solid core is very important in securing your reduced when resting for extended periods of time. If your core is not that strong, your QL (the marathon runner of muscles) works overtime in sustaining us. This indicates it gets limited as well as exhausted. Function on your core to protect your QL!

Weak glutes

Your much deeper gluteal muscle mass (medius as well as minimus), among many various other points, assistance to stabilise your pelvis during strolling. The QL and the glutes work together to maintain our posture when moving. If your gluteal muscles are weak, again your QL will certainly overcompensate.

Dysfunction in the erector spinae

The erector spinae are a team of muscular tissues that run along either side of your entire spine. They prolong the spinal column and also when just one side is contracting, bend your spine sideways. Immediately you'll recognise the similar activities as our QL. They are extremely close associates. If your erector spinae are weak, once more your QL needs to take up the slack.

An important thing to note is that the QLs work together, so if one is in problem, the other one will be too!

Caring for your QL with yoga

1. Side flexing - Extending your QL

Your QL is a deep muscle and also therefore can be rather tough to target. Any side bending presents can work. A particularly great exercise is to push your back, knees bent. Hook your right ankle joint over your left knee. Using a little pressure, allow the left knee to fall in towards the right, pressing it down delicately with your right ankle joint. If you really feel any level of sensitivity in your knees while doing this, stop.

Other things you can try are:

Standing side bends - by crossing your feet you can boost the stretch.

Utthita Parsvakonasana/ Extensive Side Angle Pose

Gate pose / Parighasana

Revolved Janu Sirsasana/ Head to Knee Pose

Bananasana / Banana Pose :)

EkhartYoga participants attempt - Unwind and release - side bending practice, a course with Sandra Carson (degree 1, Hatha, 45 mins)

Free video: Try this 6 minutes course on YouTube - Open your side body and hips with yoga.

2. Core positions - Enhance the core

By strengthening your core, you will certainly aid to support your QL. Yoga postures like

Boat - Navasana

Core plank (down pet/ knee to nose)

Elbow plank with block in between thighs

Bridge with blocks/ or raising the feet off floor with blocks between thighs

EkhartYoga participants - find out latest core classes here.

Free videos: You can find a few of our brief core courses on YouTube

3. Balancing presents - Enhance your glutes

These men interact with the QL to support your posture so it is very important to ensure these muscular tissues enjoy. One legged harmonizing presents like Tree position are terrific for strengthening these muscles.

Warrior 3 (Virabhadrasana III)

Half moon posture (Ardha Chandrasana)

Bridge position - one leg in air - lower base to floor

EkhartYoga participants attempt Esther Ekhart's "Legs and butt fix" classes 1 and 2

4. Heart opening - Reinforce your erector spinae muscles

Engaged backbends are great for the Erector spinae muscle mass. Postures like Cicada or Low Cobra, as an example, are perfect.

Try this heart opening course from Sandra...

Release your deep muscles with our Deep Launch program

A three week led yoga practice where we concentrate on launching tension within the mind as well as the muscle mass as well as fascia/connective tissues of the body consisting of the QL muscle! We recommend three classes a week including Hatha, Yin and also Yoga Exercise Nidra. Learn more...

[purplekittylife]

Day 3 of #ChillAsana The want much room for my #bananasana Follow all hosts: @elisheva_yoga @joe_lizzzzzz_yoga @hannayoga15 Follow our generous sponsor: @aloyoga #aerialfit #aerialarts #aerialsilks #yoga #practice #tonedgirls #yogapractice #yogi #yogini #yogagirl #yogainspiration#yogaeverydamnday #fitspo #fitgirl #fitfam #fitness #yogaeverywhere  #yogaholic #fitnessaddict #fitmom #yogafam

[happywithyoga]

De Bananasana, een houding die je een stretch geeft in de zijkant van je lichaam. Wat zijn de voordelen van deze houding, en hoe voer je hem uit? Je leest het in dit blog! https://ift.tt/2Ak3CnT

[campbellyoga]

Often when things come to light we lament their once comfortable place in the darkness. The shadow though is the place we must explore with the light of the witness. We do so with curiosity and steady grace ...for what is light if the only way to reside there is to avoid the rest? Grateful as always to be in the company of those seekers willing to dive both into the stars and into the soil. Om namah shivaya . . . . . #campbellyogaretreats #bananasana #sidebodyopener #hatha #yin #notasavasanapic https://ift.tt/2ICzgQP

[yogadaily]

(via 10 Yin Yoga Poses For Embracing Change - Dagmar Spremberg    || Curated with love by yogadaily) 

[meditationklaus]

Why Yoga Twists and Lateral Bends are Good for You

If I told you that you had to follow the same straight and narrow path through life, would that worry you? I know I couldn’t be so rigid – what would happen to spontaneity, serendipity and synchronicity?   We had to navigate a looong and winding road to parenthood, through infertility, IVF and adoption – the journey was certainly rocky, and straightforward would have been soooo much easier. Still I appreciate the lessons, growth and opportunities I’ve gained from life’s twists and bends, and yes, even the bumps.   When it comes to our yoga practice, yoga twists and lateral bends are fantastic for getting you to be more open and flexible — and what happens on the mat can carry over to your life.   Here are some reasons I love side bending and twisting so much.

Spinal Length and Strength

While it’s great to stand tall with excellent posture, by stretching the spine on the diagonal in a twisting or side-bending manner, the spaces between the vertebrae that are often compressed by poor posture are opened up and hydrated further. The small but deep multifidus muscle/fascia that wrap the outside of the spine are especially strengthened in the spiralling action, helping with spinal stability.

Detoxing

When we twist through the waist there is a compressing effect on the organs of the abdominal cavity – stomach, liver, intestines, gallbladder and spleen. Blood supply is effectively cut off to the digestive system and when you release from the twist, toxins are pushed out from the cells as fresh blood flows in. It’s wringing out your body like a dirty sponge.

Improved Digestion

With toxins flushed out and fresh blood and oxygen flowing into your digestive system your body is able to process nutrients in your food much more efficiently.

Lightness of the Upper Body

Whenever you open up spaces between the vertebrae you have the corresponding effect of opening up chest and increasing the capacity of the respiratory system. In lateral bends in particular you open up the rib cage on the long side, allowing for deeper breathing. The trick whether twisting or side bending is to lift up and out of your waist, ensuring your shoulders soften back and down rather than rounding forward. So essentially you take excellent posture into your bend or twist and stop dumping your torso weight down into your hips.

Deep Breath Work

While we always use breath to take us in and out of yoga postures, in twists and lateral bends, along with forward bends, there is a real opportunity to appreciate the breath/movement connection. You can find the length and strength of the posture with your inhale breath, and feel the depth of compression and release at the base of the exhale.

Fresh Perspective

When you twist to either side (as we always do because we want to be balanced!), you effectively get a 360degree view of your life. You can think of twisting to look back as the chance to examine your past, and then when you turn to face the front again you can move forward with the perspective of lessons learned.

I love that you can bend and twist in standing positions, seated and lying down – so twists and bends really are for everyone.

My Favorite Twisting Postures

Half Moon Pose

The yin restorative posture Bananasana (or half moon) – a great stretch for the IT band (that often tight band of ligament/fascia running down the side of the leg from the hip to the shin). I like to think this posture is turning your body into a smiling shape. It is also great for opening up the shoulder and underarm on the stretched side.

Half Lord of the Fishes/Half Spinal Twist

I love feeling my spine lengthen in this seated posture and I enjoy the twist for the neck, whether in the same direction as the torso or in a counter direction.

Adding an arm binding action, if this is available to you, will intensify the juicy squeeze into the abdomen.

Reclined Belly Twist

I find this to be a really relaxing twist to end a yoga session and enjoy the massaging effect into the lower back and the stretch over the hip.

Do you always incorporate yoga twists in your asana practice? Share which ones are your favorite below!

The post Why Yoga Twists and Lateral Bends are Good for You appeared first on DOYOUYOGA.COM.

[coach-m]

BANANASANA • B / www.mariawolfsberger.com

Foto: Ines Krutzler Pants: Kerstin Pratter

[thecampgroundkid]

New favourite yoga pose:

Bananasana

[happywithyoga]

De Pose of the Week: de Bananasana! 🍌😍 Let bij de Bananasana op de volgende Alignment tips: Tip 1: Adem lengte in de zijkant van het lichaam, en adem een aantal minuten naar de restrictie die je voelt. Tip 2: Wanneer je ruimte hebt gecreëerd aan de zijkant van het lichaam, probeer je dieper in de houding te komen. Tip 3: Blijf je ademhaling controleren, en houd de houding enige tijd vast. Extra tip: Kom iets terug uit de houding wanneer je last hebt of pijn ervaart. Zoek de grens op tot waar de houding comfortabel voelt, maar ga daar niet over heen. Laat ons je Bananasana zien en tag @happywithyoga! https://ift.tt/2GfEw08

[happywithyoga]

Heb je wel eens gehoord over de "Bananasana"? 🍌 Dit is een van de beste strekoefeningen om je dag mee te beginnen! Lees hieronder meer over Bananasana en andere strekoefeningen om je dag heerlijk te starten 🙏