Home Personal Wellness Legs On Shoulders Position Pain

Legs On Shoulders Position Pain

by Lyndon Langley
0 comment
Legs On Shoulders Position Pain

Legs On Shoulders Position Pain

The Leg Over Shoulder Pose gives one a feeling of power and grace. It’s also known as the Warrior III pose or Pigeon pose in some countries. The name is derived from its resemblance to that of a pigeon resting on someone’s shoulders, hence the term “leg over” should be taken figuratively. To rest the leg over your arm requires a significant amount of hip flexibility and to raise the body from the ground demands quite a bit of shoulder and arm strength.
To begin try lying down with legs stretched out straight behind you. Now place your left hand under your right thigh just above the knee. Place your right elbow on the floor beside your right foot. You can keep your back on the floor like this for now or you may want to lie on your side so that you are facing up. If either option is not comfortable then you can always prop yourself up by placing your forearm against the floor directly underneath your chest (or whichever way makes you most comfy). Bring both knees together and bring them close to your chest while keeping the elbows slightly bent at 90 degrees. Try lifting your hips off the floor but don’t let your pelvis drop. This will help create the correct position for the pose.
Now slowly move upwards until your upper torso comes upright and does not touch the floor. Your lower back should stay firmly pressed into the mat. Be sure not to lean forward too much or arch your back. As an alternative, if you feel unstable then you can bend your arms at 90 degrees and place them alongside your buttocks. Once again lift your hips up off the floor without dropping your pelvis. By bending your arms you can open up more space between your chest and thighs which helps avoid any contact with the floor.
Once you have raised your body you can slowly turn it to the opposite side and come onto your hands and toes. Keep your head looking straight ahead. Inhale deeply through your nose and exhale through your mouth. You’ll need to take a few breaths before attempting the next step.
If you’re having difficulty getting into the pose because you cannot find enough room, simply widen your stance and reach your arms further out. Don’t forget about your breathing!
From the Legs Over Shoulder Pose, inhaling allows you to extend deeper into the pose while exhalation brings you back down. Exhaling when trying to get up is very difficult; however, as soon as the weight is lifted and your feet are grounded, release all of your breath to allow gravity to do the work.
Lift your hips as high as possible without forcing them beyond their natural range of motion. Make sure they aren’t forced upward past ninety degrees. When your pelvis drops back down to the floor, make sure it doesn’t bounce. Instead, sink gently back down.
When practicing this pose, pay attention to how your rib cage feels. Breathe naturally and observe whether your chest rises and falls with each inhalation and exhalation. Notice whether your abdomen contracts and expands during the exercise. If there is excessive tension anywhere in your body, chances are good that you are holding the pose incorrectly.
You may find that your lower back tends to round rather than flatten. There is no need to force the lumbar area to remain flat. Simply relax your back muscles and breathe freely.
In order to perform the pose correctly, you must maintain proper alignment of the spine. If your neck becomes stiff during the exercise, loosen your shoulders and chest. Lift your sternum toward your chin and keep your gaze focused at the ceiling. Allow your head to hang loosely. Feel free to use a strap around your forehead if your head begins to droop forward.
Your hamstrings should be relaxed. Do not hold your heels or pull your toes upward. However, if necessary, you can lightly press your inner thighs inward towards your calves. You can even squeeze your glutes to help keep your tailbone from dipping below your sitting bones.
Legs Over Shoulder Pose Benefits
This pose strengthens the abdominal core and improves posture. It stretches the front deltoids and rhomboids and opens the chest. It warms the upper body and stimulates circulation throughout the body. It tones the abdominals and enhances stability and balance. Stretching the hamstring increases flexibility and lowers the risk of injury. Strengthening the trapezius relieves tension and pain in the neck, shoulders, and upper back. Finally, this pose promotes relaxation and alleviates stress and anxiety.
Legs Over Shoulder Pose Side Effects
It can become uncomfortable if done excessively since it places a lot of pressure on the low back. For people who suffer from arthritis, this pose could aggravate joint problems. Because it involves twisting the trunk, it is best avoided by those suffering from herniated disks. People with heart conditions or respiratory disorders should consult their physician prior to practice. This poses works best when performed after stretching exercises.
Legs Over Shoulder Pose Variations
1) With Hands Clasped Behind Head – Sit up straight on the forearms. Hold your head up high with your ears level with the top of your head. Relax your shoulders and chest. Gaze straight ahead. Stretch your fingers up toward the sky.
2) Arms Bent – Bend your arms at 90 degrees and place them alongside your buttocks. Raise your hips as far as possible without letting your pelvis drop. Lower your torso over your crossed arms.
3) Cross-Body Twist – Lie face down on the floor. Wrap your arms at approximately 45 degree angles across your chest. Extend both legs out long behind you and cross your ankles. Lean your torso toward your crossed arms. Use your lower back and pelvic muscles to twist your torso away from your crossed limbs.
4) Chest Expansion – Sit up straight on the forearms with your palms facing downward. Spread your fingers wide apart. Reach your arms out as far as possible without straining.
5) Lying Down – Lay face-up on the floor with your legs extended straight out in front of you. Reach your arms out directly overhead.
6) Seated Twist – While seated on the floor, rotate your torso to one side and wrap it around your crossed leg. Turn your head towards the opposite direction of where your crossed leg is pointing. Repeat on the other side.
7) Back Extension – While seated on the floor, stretch your legs out long in front of you. Fold your crossed legs at the ankle joints. Rest your hands palm-down on your thighs. Then raise your torso up while extending your legs out long behind you.
8) Knee Press – While seated on the floor, bend your right knee and place your right thigh parallel to the floor. Point your toes toward the ceiling. Extend your left leg out in front of you and cross your left ankle over your right shin.
9) Hanging Knees – While seated on the floor, bend your right knee and place your right thigh parallel to the floor. Point your toes toward the ceiling. Extend your left leg out in front of you and cross your left ankle over your right shin.
10) Straight Leg Extension – While seated on the floor, point your toes straight ahead. Extend your legs out long in front of you.
11) Standing Calf Raises – Stand erect with your feet together. Swing your arms up over your head. Slowly bend your right knee and point your toes toward the ceiling. Keep your left leg straight. Rise up on your tiptoes and raise your heels 3 inches off the ground.
12) Pelvic Tilt – While standing erect, tilt your pelvis backward. Look at the floor. Keep your legs straight. Slowly bend your right knee and point your toes toward the ceiling. Keep your left leg straight. Rise up on your tiptoes and raise your heels 3 inches off the ground.
13) Low Lunge – From the same position as #12, shift your weight to the inside of your left leg. Take your right heel 2 inches closer to your buttocks. Lower your hips and lower your torso toward the floor. Lower your torso until your upper body is parallel with the floor. Keeping your torso still, lower your hips 1 inch lower than your original starting position. Continue lowering your hips until your thigh is almost touching the floor.
14) High Lunge – From the same position as #12, shift your weight to the outside of your left leg. Take your right heel 2 inches closer to your buttocks. Lower your hips and lower your torso toward the floor. Lower your torso until your upper body is parallel with the floor. Keeping your torso still, lower your hips 1 inch lower than your original starting position. Continue lowering your hips until your thigh is almost touching the floor.
15) Single Arm Balance Push Up – Get into the position described in #8. Extend your left arm out in front of you. Lower your body until your fingertips are barely touching the floor. Raise your torso until your upper body is parallel with the floor. Remain in the position for several seconds and repeat on the opposite side.
16) Two Hand Interlocked Push Ups – Lie face down on the floor. Put your hands palm-down on your thighs. Move your torso forward until your upper chest is pressing against the floor. Return your torso to its original position.

If you enjoyed reading this article and would like to see similar ones,

Please check out his link!

You may also like

Leave a Comment