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Asana Analysis

Published on January 22nd, 2025 | by Catherine Tingey

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Your Legs Hold Up The Sky

Your Legs Hold Up The Sky

There is a phrase in Chinese  兩腿扛天  loosely translated as ‘legs hold up the sky.’

I’ve often thought that as bipedal creatures, our lives are inseparable from the strength and stability of our legs.

Lose your ability to walk, lose your chance to be in the world… lose your health.

I once spent 2 months in a wheelchair after a car accident. My spine was so crooked I lost 2” in height. When I was able to walk again, I was shocked by how withered my legs had become. They were like emaciated! Like twigs!!! The simple act of not walking for 60 days had diminished my quadriceps so much I hardly recognized them.

With time, I taught myself to walk again with the very same principles I share with my clients.

Legs, feet, toes, ankles, knees – ALL hold up the sky! In yoga, we learn ‘feet are the foundation’ and one of the first things I teach beginners is how to develop proprioception in their feet.

Foot awareness is CRITICAL for balance and aging.

Let’s look at my favorite yoga poses for the lower body:

Warrior I – a wonderful pose for developing balance and for stretching the back leg’s ankle and calf. Beginners may find it impossible to release the heel into the floor; it eventually comes. As you advance in this pose, difficulty may be increased by deepening the lunge.

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Warrior II – like Warrior I, but different. Challenges balance while opening the hips. Will also give your deltoids a run for their money (esp if you’re a beginner).

Chair – some people’s most hated pose. I once had a client who they hated this pose and didn’t want it included in their sessions. Longevity research indicates the squat is the most important exercise we can do.

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Prasarita – With all the strengthening of the above poses, we must also stretch. This pose opens the backs of the legs, the back body and also the inner legs (adductors).

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Anjaneyasana / Kneeling Low Lunge – Modern life shortens the hip flexors so we must give attention to gentle hip opening. These are done kneeling, perhaps with cushioning under the knee, but can also be modified for sitting in a chair. I am a fan of releasing my hip flexors while seated in a non-wheelie chair; everyone who has a desk job should learn this move! Your pelvis will thank you!!!

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Did you know that yoga was traditionally taught 1:1 and by learning a new skill with individualized instruction, it’s easier to build new habits?

If you want to learn how yoga can build you a strong and supple body at any age, feel free to contact me here.

Namaste,

Catherine

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.


About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.



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