I came across a comment on a blog post here extolling the virtues of lunges in relation to Kapotasana. Seemed an interesting idea especially as I'm looking at ways to keep my legs straighter and hips more froward at the moment.
Nutating the sacrum has helped (nodding it forward), so too has relaxing the glutes and spreading the hip bones but while that seems to create more space for bending backwards it seems to make it harder to keep my hips forward. So if you can't use your glutes to get your hips/pelvis forward (because your relaxing them to open the sit bones) you have to look elsewhere.
I'd figured working on my Quads might help, sometimes I poke them very roughly before kapo to remind me to employ them more, and the lunge of course works them, but it also works the groin. Ahhhh the groin, never heard anyone talk about Kapo and the groin before this week. In the same comment linked to above, the writer mentions that Tim Miller employs groin stretches in his intro to Intermediate class, interesting no?
So in the video below I try adding a lunge each side between Laghu Vajrasana and Kapo. It seems to have some effect, I'm thinking of adding some more asanas this morning from the Vinyasa Krama Hanumanasana sub routine (which I usually slot in after the parasitas ) and see what effect that has.
You can see from the hesitation in the video that I'm still working out how I want to employ the lunge. I'm also coming back to standing because I'm still on the full vinyasa trip. The kapo felt comfortable so I did another one. There's a quick cut between them there as I have a bit of a cough and didn't want to subject you to it.
Backbends and a bit of a cough to not make ideal bedfellows.
My day off today so I can do an extended practice, seem to have got back into backbends at the moment and want to have another look at tick tocks. Plus, I haven't had a chance 'till now to get stuck into Tim Miller's Pranayama routine (kind of fond of my own though) so want to work through that, Same goes for chanting, been doing five minutes or so all week but want to get back to chanting the Yoga Sutras, surprising myself how much I'm enjoying that. Throw a forty minute sit or two into the mix and a fish finger sandwich and that's pretty much the day gone.