Question:
Dear Noodle,
I realize that you can put your head on any knee you choose, but I’m still stuck in the first position of standing head to knee. Teachers keep saying “lock the knee”, and seldom if ever talk about what’s going on in the core and hip/glute of the standing leg. I feel like I need more strength there or some guidance. When I do kick out I’m wobbly and can’t hold it for long without panting like a dog…not that there’s anything wrong with that! I’m kind of embarassed to say I have been practicing for a number of years now.
Thanks,
Jeff S
P.S. Do you think the Lady Gaga picture is just Arjay in a blond wig and shades?
Answer:
Dear Jeff:
Oh boy! You sure are making me earn my kibble! Standing Head to Knee pose is certainly a thorn in the side of many practitioners. Since Bikram Yoga is presented from a beginner’s perspective, teachers rarely spend much time elaborating beyond the rigors of balancing on one leg and getting that leg strong and stable. In fact, if teachers did spend a lot of time elaborating on the intricacies of the pose during class, you’d be spending 5 minutes in the pose! Whew!
When in the first position of Standing Head to Knee, first, notice how heavy your foot feels in your interlaced hands. Your “core” or more accurately, the muscles in your belly and in the front of your hip, are responsible for holding your leg lifted. The more these muscles work to hold your leg up, the lighter your foot will feel in your hands.
– Point of clarification: Your “core” actually refers to the muscles in your belly, hip flexors, AND in your low back! All the way around your mid-section!
Keep your body weight forward on your standing leg foot (as opposed to resting on the back of your heel or in the back of your knee). This will cause the muscles on the front side of your standing leg to pull up almost automatically. As a result, between shifting your weight forward and holding your leg lifted, you will be using almost all of the muscles in the front side of your body.
When the muscles on the front side of your body are being contracted, they send signals to the muscles on the back side of your body to stretch. As you build range of motion in the back of your standing leg and low back you will eventually have the range of motion available to kick out part way, or fully. If your standing leg buckles when you try to kick out, it means you’ve gone beyond the range of motion available to you, and are no longer using your contracted front-side muscles to hold you in place.
As far as the “glute” of your standing leg is concerned, the gluteus maximus (butt-cheek muscle) is one of the largest and strongest muscles in the body. It does a couple of things in relationship to standing head-to-knee. It supports your pelvis on top of your thigh bone when you are standing on one leg, and its most powerful action is to cause your body to regain the erect position after stooping, by drawing your pelvis backward, being assisted in this action by the muscles in the back of your thigh.
Many different muscles coordinating and working together are required to stand on one leg and kick out, including the muscles in the arch of your foot, your hip-stabilizer muscles and all of the other muscles we’ve already mentioned. That’s why a) this pose is so difficult to master and b) it’s so important. The muscles that you develop when you are working on your Standing Head to Knee are the muscles that you will use to hold yourself stable as you walk, hike, climb stairs, chase tennis balls, etc. It’s a common complaint of people when they age that their balance is compromised by age and muscle atrophy.
I tell ya, I’m much happier walking around on my four legs than on two! I don’t know how you people do it. Well, except, you can reach the cookie jar on the counter, and I can’t. I guess I’ll just have to keep on looking cute to earn my treats.
PS: No! Arjay has never worn a blonde wig in her life! She tried to dye her hair blonde once, but it just turned orange and fell out. I wouldn’t know what’s that like, being a natural blonde, myself. That picture really is Lady Gaga. Here’s the website so you can see for yourself: Gaga Article & Pictures
Oh, man. I need a nap.
See you at the studio!
Noodle.