Indian School of Yoga

15/08/2026

In Chakrasana (Urdhva Dhanurasana), turning the toes out and strongly externally rotating the thighs doesn’t automatically damage the SI joint or lower back. The problem is when the turnout is excessive or forced and your body compensates for limited hip mobility.

What can happen

1. The pelvis can become unstable
When the feet are turned out significantly, the femurs externally rotate. If you then try to straighten the legs while keeping that position, the pelvis can rotate or shift. This may create uneven loading around the SI joint rather than allowing both sides of the pelvis to work evenly.

2. More movement may come from the lumbar spine
If the hips can’t provide enough extension, the body may find the movement by increasing lumbar extension. In Chakrasana, the lumbar spine is already extending, so excessive additional extension can increase compression or irritation in the lower back.

3. The knees can move outward
Strong external rotation can encourage the knees to drift away from the line of the feet. This can reduce the ability of the legs to provide a stable base and may contribute to asymmetrical loading through the pelvis.

4. You can lose the “hip extension” action
A useful action in Chakrasana is to extend the hips while keeping the legs organized, rather than simply trying to rotate the thighs outward. If external rotation becomes the dominant action, the lower back may compensate.

14/08/2026

An adjustment is meant to help the student understand and experience the asana more clearly, not to physically push or pull them into a shape.

:- Give clear verbal directions first.

:- Use props or demonstrations when helpful.

;- Respect the student's current range, anatomy, breath, and sensation.

:- If using hands-on adjustment, it should be gentle, purposeful, and with consent.

:- Never force a joint, limb, or spine into a position simply because it looks “correct.”

:- The goal is awareness and understanding, not achieving a particular shape at any cost.

A good principle is:-

“Adjust the understanding, not the body.”
Or:-

“An adjustment is an invitation to explore, not a forceful correction.”

13/08/2026

Supta Padangusthasana 1, 2 & 3 with a strap can be a useful progressive approach for working with restricted hamstrings, calves and glutes while keeping the pelvis supported on the floor.

1. Supta Padangusthasana I — straight leg
Lie on your back and loop the strap around the raised foot, with the strap also extending around the back of the pelvis/torso for support.

:- Keep the lower leg grounded and pelvis stable.

:- Extend the raised leg upward without forcing the knee straight.

:- Draw the foot toward you through the strap, especially emphasizing ankle dorsiflexion to include the calf.

:- Work gradually toward greater hip flexion while maintaining a neutral pelvis.
Main focus: hamstrings + calves.

2. Supta Padangusthasana II — leg out to the side
From the first position, take the raised leg laterally.
Keep the opposite side of the pelvis heavy.

:- Don't allow the pelvis to roll excessively toward the moving leg.

:- The strap gives you leverage to explore the range without gripping.

:-This adds more work around the inner thigh, lateral hip and gluteal region, while still lengthening the hamstrings.

3. Supta Padangusthasana III — leg across the body
Bring the raised leg across the midline.

:- Keep the opposite shoulder and side of the pelvis grounded as much as possible.

:- Use the strap to control the movement rather than pulling aggressively.

:- The position explores the relationship between hamstrings, glutes and the outer hip.

:- Move only as far as you can maintain controlled breathing and pelvic stability.

Why use the strap around the back and foot?

It creates a longer lever and gives the leg support, allowing you to work on the hip and ankle range without excessive muscular effort. Rather than forcing the leg toward you, the strap lets you gradually explore the available range.

For tight hamstrings and calves, think “create space and control” rather than “pull harder.”

11/08/2026

Doing Utthita Trikonasana with the back foot against the wall and the lower hand on a block gives the pose more stability and makes it easier to explore correct alignment.

Back foot against the wall:-
Gives the rear heel and outer foot a firm reference point. It helps you maintain the back-leg extension and prevents the foot from rolling inward or the leg from losing stability. Also it shifts the weight from front knee and leg towards the back leg and prevent from knee injury.

Palm on the block:-
Brings the floor closer to you, so you don't have to collapse the torso or round the spine just to reach the ground.

Creates length in the spine:-
With the hand supported, you can focus on extending the trunk sideways rather than forcing the hand toward the floor.

Better pelvic alignment: -
The wall and block provide external feedback, helping you notice whether the pelvis is rotating appropriately or excessively.

Allows more awareness: -
Instead of struggling with balance, you can pay attention to the relationship between the feet, legs, pelvis, spine, shoulders and breath.

Useful for learning the pose:-
Props don't make the asana easier in a negative sense—they can make the intended actions of the asana clearer.

In short: -
the wall gives stability, the block gives height, and together they allow you to experience the geometry and actions of Trikonasana without compromising the spine.

09/08/2026

THE MOUNTAIN STREAM:-

At its source, the river is just a drop.
It gathers strength as it flows, carving valleys and nourishing life.
Your journey too begins small but consistent movement makes it mighty.

08/08/2026

In Uttanasana, the goal is not simply to get the head closer to the knees. The emphasis is on creating length through the spine while folding from the hip joints.

Why avoid rounding the back?

:- A rounded spine can shift the movement away from the hip joints and place more load on the spinal tissues.

:- It reduces the sense of axial length through the spine.

:- Keeping the spine long helps you distinguish a hip hinge from simply collapsing forward.

:- It also encourages better awareness of the relationship between the pelvis, spine, and hamstrings.

Why avoid bending the knees?

:- Straight knees create a stronger demand for hamstring length and control.

:- Bending the knees can make the pose easier by reducing hamstring tension, but it changes the movement strategy.

:- If the intention is to explore the full expression of Uttanasana, maintaining active, straight legs helps develop strength and mobility together.

Important:
This doesn't mean everyone should force the knees straight or keep the back perfectly flat. If the hamstrings are very restricted, or if maintaining a long spine causes strain, slightly bending the knees and reducing the depth of the fold can be more appropriate.

08/08/2026

07/08/2026

Doing an asana in different ways rather than following a single fixed method develops a deeper and more adaptable practice. Different variations challenge the body from different angles, improve strength, mobility, balance, and coordination, and help you understand the purpose of the pose rather than just its appearance.

Exploring multiple approaches also accommodates individual anatomy, injuries, and changing energy levels, making the practice safer and more sustainable. Instead of memorizing one technique, you learn to respond intelligently to your body, refine movement quality, and cultivate awareness. In yoga, the goal is not to perfect a fixed shape but to discover greater stability, ease, and presence through mindful exploration.

06/08/2026

Pawanmuktasana (Wind-Relieving Pose):-

Gently hugs the knees toward the chest, helping release tension in the lower back, relax the hip muscles, and improve mobility in the lumbar spine. It can also reduce stiffness after prolonged sitting.

Supta Padangusthasana I (Reclining Big Toe Pose I):-

Stretches the hamstrings and calves while keeping the spine supported on the floor. Flexible hamstrings reduce pulling on the pelvis, which can ease strain on the lower back and improve pelvic alignment.

Supine Twist (Supta Matsyendrasana):-

Provides a gentle rotational stretch for the spine, lower back, and surrounding muscles. It helps release muscular tension, improves spinal mobility, and promotes relaxation, which may reduce lower back discomfort.

04/08/2026

Why Hip Mobility Matters

Hip mobility is the ability of your hip joints to move freely and with control through their full range of motion. Good hip mobility isn't just about flexibility—it's about having the strength, stability, and control to move efficiently.

Benefits of hip mobility:

;- Improves squat depth and overall movement quality.

:- Reduces unnecessary stress on the knees and lower back.

:- Enhances walking, running, and athletic performance.

:- Makes yoga postures like Malasana, Pigeon, Hanumanasana, and Lotus more accessible.

:- Improves balance and coordination.

:- Reduces stiffness from prolonged sitting.

:- Helps prevent injuries by allowing the hips to absorb and distribute forces effectively.

:- Increases ease and comfort in everyday movements.

Remember:-
Mobility is not about forcing a bigger range of motion. It's about creating movement that is strong, controlled, and pain-free. Hip mobility drills help build this combination of flexibility, strength, and stability, leading to healthier and more resilient hips.