On the way of yoga, when you focus on doing downward dog pose, for the adjustment of legs, most of you will hear the teacher say “look for the back of the front thigh” and “start the front thigh and lift the knee”.
However, one thing that is often overlooked is the strength of the inner thigh, that is, the adductor muscle.
Adductor is divided into long adductor and short adductor.
If combined with the activation of pubic muscle and tensor fascia lata (on the outside of thigh), it can balance the internal rotation and external rotation of thigh bone.
These muscles work together to maintain the flexion of hip in downward dog pose.
About the anatomy of adductor and pubic muscle, adductor longus and adductor brevis: adductor longus is located on the inside of pubic muscle.
The adductor brevis is located deep in the pubis and adductor longus.
Starting point: the long adductor starts from the outside of the upper branch of the pubis, and the short adductor starts from the outside of the lower branch of the pubis.
Stop point: the long adductor stops at the middle of the lip inside the femoral thick line, and the short adductor stops at the upper part of the femoral thick line.
Function: make hip joint adduction, external rotation and flexion during near fixation.
During distal fixation, both sides contract to tilt the pelvis forward.
Pubic muscle: superficial layer of the upper part of the inner thigh.
Starting point: superior pubic branch.
Stop: the medial part of the femoral thick line and the upper part of the lip.
Function: make the hip joint adduction, external rotation and flexion during near fixation.
During distal fixation, both sides contract to tilt the pelvis forward.
Application of adductor and pubic muscle activation in asana phantom chair pose: for example, in phantom chair pose, activate adductor and pubic muscle.
Do the exercises of “a” and “B” for different times, and then do the exercises of “a” and “B” for different times.
Boat pose: in boat pose, activate the adductor muscle, try to close the feet and knees together, and contract the inner side of the thigh.
This action helps the hip flexion and stability.
Bringing the awareness of adductor activation into phantom chair and boat pose can better control the stability of the body.
When you feel it, activate the thigh adductor in downward dog pose to find the stability of the pelvis.
Similarly, this technique can also be used in mountain pose, two handed lift and other postures- There is a prize in the message – welcome to leave a message.
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