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Back flexibility
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Blondebird: Do you practise oversplits? Elevating the front leg mostly gives an extra stretch to the back side of the front leg while elevating the back leg mainly stretches the hip flexor of the back leg instead (if you don't lean forward). You could practise that with a foam roller or so. If you keep the support anywhere lower than the knee you have to make sure that back leg stays straight, otherwise you won't get any stretch. It's not important that your front leg is straight or all the way down on the floor, just that you feel the stretch in the hip flexor.
There are probably a lot of other efficient ways to stretch this area but the thing is with me personally that I've always been very mobile in the hips and rarely feel anything there. So I've not been hunting stretches to improve them.
Maybe someone else have more ideas?
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Thanks for the response Lina. I do my over split training front and back leg. How about the back bend you do? bow pose? do you think that will work?
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in opening hip flexors?
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The bow pose and the elbow bridge (that you commented on) are good if you feel it in the hip area when you do them. But since you're fairly flexible already, I don't think you should stop there. After doing them, you could flip the bow pose so that you are resting on your quads instead of your tummy, and then bend backwards as far as you can, like I do here at 3:45:
https://www.youtube.com/watch?v=I3CZFkRN4ho
In this position you are putting some of the weight of your upper body on your hips, which you cannot do in the elbow bridge or in the other bow. This should be more efficient, try it! It's a really good stretch for the lower back at the same time!
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Most of the stretches suggested here are in the lessons for those who are interested. If you look at the descriptions it will tell you what muscle groups are being stretched and they are also placed together in muscle groups, so you can pick and choose what stretch works best for you. https://www.studioveena.com/img/smilies/icon_flower.gif Oh, also once you've worked on the individual lessons for stretches then check out the 20 min Back mobility routine!
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Lina it’s actually the front of my thighs that are pulling not my hips.
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Lina, I tried to roll back on my thighs while in bow pose and only got to my hips. Any suggestions?
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@Blondebird: Ok, got it. So anything where the hips are opened and the legs are bent I guess. Maybe that elbow bridge with bent legs (look my profile pic). Or the pigeon (or front split), pulling the back foot towards you so that the knee bends?
@Ajrt2118: It may just be a matter of practice. You probably need a bit more momentum when you roll into it. However one thing is for sure, the more you can arch your back, the easier it will be to flip over. But like I said, maybe you just need to go for it again, like for a pole move that seems impossible the first time… Re-try it next time you practise:)!
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@blondebird – It sounds like the challenge may be that you are already pretty flexible in your hip flexors/quads, but are looking to take it to the next level. I saw your video where you do King Cobra- can you take your hands and grab your knees in that pose? That's a modified version of the pose that should give you some leverage in bending at the place where your hips meets your thighs, thereby stretching both. You could also try "camel pose" where you begin kneeling and do a backbend with the goal of reaching your feet with your head.
Also, if you already have an oversplit using a block in the back, have you tried needlepoint/scorpion training? (A standing split with your back leg straight) If not, you could try to practice against a doorframe or the pole. Basically do your split against the doorframe with your torso bent over, then walk your hands up the opposite side of the frame until your torso is as high as it will go. That should stretch both the hip flexors and the thigh muscles.
If you can do all that, it might be time to consider taking a contortion class. Generally speaking, once you have all your splits and a back bridge with straight arms and legs, you're ready for contortion. I looked for classes in Manchester and didn't find any listings, but I did find two circus schools you could ask. The third link is a well-known contortionist in London; maybe you could check if she ever travels up to your area?
http://www.thecircushouse.co.uk/who-are-the-circus-house/
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Yes, the camel pose should be perfect, because the legs are bent per default. I do a whole bunch of them in the latest vid I posted on here.
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Thanks alot Elektra that was really helpful and thanks Lina! I've been practicing my pigeon pose more now where you grang your foot twist round and pull your leg away, stupid shoulder feels abit stiff though!
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