It’s our final week of Eka Pada Koundinyasana before energy week, and for the next seven days finding sacral and hip stability, even while the legs and moving in totally different directions, will be our task.
What is the lower half of the body doing in Eka Pada Koundinyasana? If we flipped Cynthia upright in the picture above her left hip would be externally rotated while also being in flexion. In fact, the whole pose might look remarkably like Utthita Hasta Padangustasana…
The issue: When our hamstrings are tight we tend to steal mobility from other areas – normally the SI joint (below, first image), which can lead to destabilization of the joint and eventually pain or discomfort.
The Fix: From Lizard pose hug the front leg to the tricep. Keep both hip bones squared to the ground and the pelvis as even as possible. Lift the front foot and play with straightening the leg. This motion should originate at the Acetabular joint (below, second image) so engage the muscles in your outer hip and glute to gently find external rotation from that socket. Only go as far as you can without stealing range of motion from the SI joint. Be patient with yourself!