11/11/2015
when you leave the mat from a shiatsu its a good idea to practise something like Yoga on a regular basis. Yoga makes you strong, flexible and at the same time relaxed.....
Myofascial Connection of the Week: The Deep Longitudinal Stretch.
Balance Yin and Yang in your core work…
A couple of weeks back, we presented side forearm plank and the deep longitudinal subsystem. This group of connections runs from the feet to the head and is comprised of the peroneus longus, the biceps femoris, the sacrotuberous ligament on up to the erector spinae muscles of the back.
Utthita parsvakonasana is a great pose to counter-stretch this myofascial connection, especially after strengthening it in side plank. I recommend two to three reps of 30 seconds each, alternating sides between repetitions. You can place Tadasana (Mountain Pose) in between for a brief recovery. Remember to ease in slowly to the pose. Think about the muscles you will engage and stretch.
What other poses work to stretch this important connection? Place your answer in the comments section...
Check out the Yoga Mat Companion Series for the anatomic cues to this and many other poses as well as great images for your visualization at:
www.bandhayoga.com
Check out this blog post for info on connecting to your feet arches (important for this pose!):
http://www.dailybandha.com/2013/09/connecting-to-your-feet-in-yoga.html
For more info on stretching strategies check out:
http://www.dailybandha.com/2012/05/hanumanasanafront-splits.html
(this one discusses the 30 second holds and PNF)
For more info on the deep posterior subsystem and its function, as well as some great cues for side plank, check:
http://www.dailybandha.com/2014/12/connect-your-feet-to-your-shoulders-in.html
Finally, check out this excellent advice on role of the glutes (key core muscles) in your back bends from instructor Kelli Russell:
http://goo.gl/l3ylvv
Thanks for stopping by--we'll see you soon!
Ray and Chris
