Intermediate Practice: Widen the Pelvic Fans

November 17, 2011 | 05:34 PM | By: Witold Fitz-Simon Filed in: Intermediate | Practice

The Greater Trochanter and the Muscles of the Pelvic Fans

Intermediate PracticesThe greater trochanter is the bony part of the thigh bone that is very close to the surface of the body at the outer hip/outer thigh area. It is a protrusion of bone into which many muscles of the pelvis insert. They alla range in a fan-like shape attaching to the pelvis and sacrum.

In this practice we are going to build on the freedom of the back we began to explore in our last practice by including the pelvic fans in our thinking:

  • Soften and widen your pelvic fans inwards towards the pelvis.
  • Allow you two pelvic halves to move inwards towards the sacrum in the back and the pubic symphysis in the front, supporting the spine and creating a separation between the legs and the pelvis.
  • Soften and widen across the two levels of the serratus posterior (the inferior and the superior) muscles.
  • Allow the pubic symphysis and the xiphoid process to soften towards the navel.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes with the head supported

Uttanasana (Intense Stretch Pose) with the feet hip width

  • Do the pose with the head and hands on blocks

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1) [5 minutes]

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Padangusthasana (Big Toe Pose)

  • Spend as much time in the first part of the pose with the back lifted and the torso lengthening forward as in the full fold.

Prasarita Padottanasana (Wide Spread Feet Pose)

  • Once you have set yourself up in the pose with the arms in tripod position, reach out and take hold of your ankles, adjusting the position of your feet if necessary.
  • Adjust your head so that you are slightly more on the back of your head to promote slight flexion in the cervical spine.

Sarvangasana Cycle:

  1. Salamba Sarvangasana 1 (Shoulder Stand 1) [3 minutes]
  2. Halasana (Plough Pose) [3 minutes]
  3. Karnapidasana (Pressure on the Ear Pose) with the hands on the back
  4. Supta Konasana (Reclined Angle Pose) with the hands on the back
  5. Parshva Halasana (Side Plough Pose)
  6. Supta Konasana (Reclined Angle Pose) holding onto the big toes
Supta Padangusthasana 1 and 2 (Relcined Big Toe Pose 1 and 2)

Hip Opener Cycle:

  1. Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
  2. Gomukhasana (Cow Face Pose) legs only into forward fold
  3. Ankle to Knee Pose, or repeat Gomukhasana if Ankle to knee is not accessible to you.
Seated Pose Cycle:
  1. Baddha Konasana (Bound Angle Pose)
    • Come into the pose with your back agains the wall between two rope stations. If you do not have access to ropes, you can do the pose with the arms supporting you at your sides.
    • Have enough height underneath you that your knees are at the same height as your hips. This will mean a lot more height than you are used to in this pose.
    • Support your thighs with blocks.
    • Either have your arms by your sides or reach up to grasp the ropes.
  1. Malasana (Garland Pose)
    • From the above set-up , bring your feet to the floor with your heels at sitting-bone width.
    • Reach your arms up to clasp the ropes once again.
  1. Pashasana (Noose Pose)
    • Keep the right arm raised, bring the left elbow to the inner left knee and the hand to the inner right knee. Press the knees gently in and take the twist.
    • Repeat on the second side.
  1. Malasana (Garland Pose)
    • Put your hands on blocks and slide them forward to reach the torso between the inner thighs.
    • Hold for several breaths then return to holding the ropes with the torso upright.
  1. Marichyasana 1 (Marichi’s Pose 1) variation
    • Do this Marichyasana sequence all on one side, then all on the other.
    • With the arms raised, reach your right leg out.
    • Bring your left elbow to your inner left knee and twist. Hold for several breaths.
    • Reach your left arm out to hold onto your right foot and twist. Hold for several breaths.
    • Let go of the rop and reach your right arm forward to hold on to your foot with both hands. Hold for several breaths and return to Malasana with the arms raised to do the second side.
Janu Shirshasana (Head of the Knee Pose)
Pashchimottanasana (Intense West Stretch Pose)
Shavasana (Corpse Pose)
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Related Posts

  1. Intermediate Practice: Pelvic Halves 7 (Balancing in Inversions)
  2. Intermediate Practice: Pelvic Halves 3 (Standing Poses and Twists)
  3. Intermediate Practice: Connecting to the Core and Widening the Back Body
  4. Intermediate Practice: Twisting in Four Parts
  5. Intermediate Practice: Pelvic Halves 6 (Core and Standing Poses)

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One Response to “Intermediate Practice: Widen the Pelvic Fans”

  1. jehane says:
    February 25, 2013 at 9:42 pm

    thanks for that ,, but do i have to do them every day??? or i can do each cycle on a day alone
    or i do the cycles all in one day
    and for how long does it take to reach the result i want ??

    Reply

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