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MY PHILOSOPHY OF HAMSTRINGS & PATIENCE

Working with our hamstrings teaches us about patience. The hamstrings are layered with lots of tough connective tissue—the gristly fibers that help hold the muscles' structure together. So you can't rush or hurry the hamstrings into flexibility; they need time to change their length—time in the sense that longer stretches (90 to 120 seconds) seem most effective with connective tissue. And time in the sense that it can take months, if not years, for tight hamstrings to loosen their grip and become flexible. So take your time and relax, the goal is the process even more so than the end result.

WHAT DO THEY DO?
The hamstrings have two primary actions: (1) knee flexion (bending the knee) and (2) hip extension.

• When you're squatting, your hips are flexed; you bring them into extension when you stand upright, placing the thighbones in line with the torso.
• When you stand on your right leg in Virabhadrasana III (Warrior Pose III) and lift your left leg to hold it parallel to the floor, your left hamstrings are creating hip extension. When you lie on your stomach, bend your knees, and lift your feet so you can grab your ankles for Dhanurasana (Bow Pose), the hamstrings are creating knee flexion. (The hamstrings also assist in rotational actions at the hip and knee.)
• To stretch your hamstrings, you need to keep your knee straight and flex your hip (in other words, fold the front of the thigh and the abdomen toward each other). One of yoga's classic hamstring stretches is Uttanasana (Standing Forward Bend), in which the knees are straight, the torso hangs down, and the abdomen eventually rests on the front of the thighs.

WHAT DOES THE QUAD DO?

• Contract your quadriceps (the muscles on the front of your thighs) in forward bends by simple actions like lifting your toes. If your hamstrings are tight, this is an excellent way to help them loosen up. The quads will stabilize your knees and hold them straight in forward bends. By contracting your quads, you'll be taking advantage of a kinesiological law called "reciprocal inhibition," in which your nervous system tells a muscle to let go of its contraction when the opposing muscle has work to do. In forward bends, contracting your quads facilitates the release of the hamstrings.

WHAT AND WHERE IS THE HAMSTRING MUSCLE?

• The hamstrings are the large group of three muscles that fill the back of the thigh.
• The hamstrings insert below the knee on the two lower leg bones, the tibia and fibula.
• Two of the muscles, the semitendinosus and the semimembranosus, are in the medial (inner) section of the thigh. The third, the biceps femoris, is in the lateral (outer) portion of the back of the thigh.
• All three muscles originate on the ischial tuberosity—the bony protuberance at the bottom of the pelvis that is commonly called the sitting bone—and the biceps femoris has an additional attachment on the back of the femur, or thighbone.

SUGGESTED POSES TO RELEASE HAMSTRINGS:

COBBLER (BADDHAKONASANA)

• Both hips are externally rotated
• This is abduction of both hips
• This is outer spiral
• How to perform:  Hold feet and press elbows into the lower leg while firmely pressing up wiht the legs, hold for a few breaths then release slowly and press kneeds down with elbows.  Repeat this process then squeeze outer buttock muscles and press lower and upper leg together

SEATED FORWARD BEND (PASCHIMOTTANASANA)

• Internal rotation of both legs
• This is adduction of both legs
• This is inner spiral
• How to perform:  place hands at a point on thighs with bent knees and push into it breath in and then exhale relax deeper into the pose with legs more straight, Repeat this process a little at a time.
• Why this works:  this small amount of pressure to trigger muscle spindles that helps release

HALF SPLITS (ARDHA HANUMANASANA)

• Contract front psoas muscle to go deeper by titling pelvis
• To stabilize hips one psoas is moving one way the other is moving in opposite direction.  Try to drag back knee to front leg, drag front heel backwards to feel this.
• Contract back leg buttock and front leg quad strongly.
• Apply shins in manually with brick under calf.

March 14, 2010: Our physical focus was the shoulders today.  We applied the principles of alignment and concentrated on Shoulder Loop energy using a variety of techniques like unplugging and plugging in which we performed in a variety of poses.  I hope you enjoyed the sweaty fun and that it provided a great work out for you. Peaceful blessings, Silvia  

SHOULDER LOOP:  One of the seven energy loops within the body. This loop originates in the upper palate and flows backward to the base of the skull and down the back of the body to the bottom of the shoulder blades. When you engage Shoulder Loop, the head moves back slightly and the shoulder blades move down the back. At the bottom of the shoulder blades, the loop begins arcing forward and upward as it draws the bottom tips of the shoulder blades in and upward, toward the heart. The loop continues forward and up to the palate again as it lifts the chest and opens the throat. 

The Universal Principles of Alignment 

OPENING TO GRACE Having the intention to place oneself—body, mind, and heart—in alignment with the flow of supreme consciousness. This involves approaching asana practice with an attitude of softhearted devotion.

MUSCULAR ENERGY A drawing of energy from the periphery of the body into the Focal Point (see below), which increases stability, strength, and physical integration in the pose.

INNER SPIRAL An ever-expanding energy spiral that moves outward from the core; it runs from the feet up through the pelvis into the waistline area. Inner Spiral rotates the legs inward, moves the thighs backward, and widens the thighs and pelvis.

OUTER SPIRAL An ever-narrowing spiral that moves inward toward the core; it runs from the waistline area down through the tailbone and out through the legs and feet. Outer Spiral rotates the legs outward, moves the tailbone and thighs forward, and draws the pelvis and thighs closer together.

ORGANIC ENERGY An outward extension of energy from the Focal Point through the core lines of the body to the body's periphery, which increases expansion, flexibility, and freedom in the pose.