DonKnock's Don't Doubt Yoga Thread

[TLR Is Mental Poison]

Wifey just started doing prenatal yoga, she is really enjoying it. Once we get settled with the baby I wanna do a weekly class or two with her. I'm feeling spiritual, I just bought a wood bead necklace off of Amazon for $7.49 shipped.

 

[O.Red]

I remember a few years ago the Bulls were rolling up on Lebron looking like they were going to get over the hurdle then I'm watching the pregame and one of the announcers said LeBron had called a team yoga session. Bulls didn't win anymore games after that.

 

[Shadow King]

I won't say I have the time but at home I definitely don't got the space right now I gotta find a class for this.

 

[DonKnock]

I started incorporating more hip rotator stretches as well as some corrective exercises for my glute medius and hip adductors. My stretching is even more effective now with proper activation on both sided of my leg and I'm jumping out the gym now cause I can hammer my posterior chain

 

[SPACE IS FAKE]

I started incorporating more hip rotator stretches as well as some corrective exercises for my glute medius and hip adductors. My stretching is even more effective now with proper activation on both sided of my leg and I'm jumping out the gym now cause I can hammer my posterior chain

canyou post the exercises?

 

[Houston911]

@DonKnock I have woat level flexibility

Where should I start?

Yoga for beginners was like 10 levels too advanced for me

 

[DonKnock]

canyou post the exercises?

Step one is to make sure you are activating your core muscles correctly. In yoga this is called "root lock", if your core isn't stabilized properly then your body will do whatever it can to make sure it protects your spine. Which typically involves tightening other muscles to make up for this.

A Beginner’s Guide to Mula Bandha (Root Lock)



Once you have that down, here are the exercises to work the hip rotators:


This is for the glute medius, which helps keep your pelvis in line from left to right.



This is for the hip adductor, to balance out the glute medius work so that there is balance on both sides of the femur. I do this with a band.


This is the clamshell exercise to make sure the external rotators are strengthened to protect the knee from collapsing inward.


Here are some other points to check to make sure you're getting all of these activations correct:




If you have a mini band, you can also do the monster walk and sumo walk, these work on overall glute and hamstring activation.

 

[DonKnock]

@DonKnock I have woat level flexibility

Where should I start?

Yoga for beginners was like 10 levels too advanced for me

For most people, the quads and hip flexors are going to be tight from sitting all day. This is the best place to start.







You don't want to just push until it hurts, you want to start at a place where you are about a 3/10 and breathe in and then as you slowly breathe out you gradually let gravity pull you into the stretch. Don't rush anything.

It is better to do the stretch 5 times and get a little further each time than to just try and force the muscle into the stretch. It seems counter intuitive but the purpose of the stretch is to convince your nervous system that the spine will still be safe even when the muscle is lengthened.

That is why consistency is what builds flexibility rather than periodic intense stretches.

 

[Bobby Lashleys eyebrows]

I always make fun of my girl for taking this. I might join her now.

 

[Houston911]

For most people, the quads and hip flexors are going to be tight from sitting all day. This is the best place to start.







You don't want to just push until it hurts, you want to start at a place where you are about a 3/10 and breathe in and then as you slowly breathe out you gradually let gravity pull you into the stretch. Don't rush anything.

It is better to do the stretch 5 times and get a little further each time than to just try and force the muscle into the stretch. It seems counter intuitive but the purpose of the stretch is to convince your nervous system that the spine will still be safe even when the muscle is lengthened.

That is why consistency is what builds flexibility rather than periodic intense stretches.

I have shyt flexibility and I lift and don't stretch

 

[DonKnock]

I have shyt flexibility and I lift and don't stretch

It's never too late to start.

Plus the stretching will help you in your lifts. A muscle that is relaxed has a greater potential energy that one that is already tense and has more tension added to it.

 

[DonKnock]

If you have hip mobility issues or your hip makes a clicking or popping sound from time to time, these are some good ways to test/fix hip impingement.

 

[Bboystyle]

my cool down is yoga stretching after lifting. great combo

 

[dora_da_destroyer]

just started adding yoga in, i'm also going to yin classes. right now just once a week, but when i'm done losing, i'll have time to kick it up to twice a week

 

[8====D]

Great thread! I'm about to get into yoga and calisthenics. I'm super lanky and gangly, so I feel it will be beneficial to me now and later in life.