Voight Full Body Stretch question (form)

kirov2 · 11-05-10, 11:04 AM

Really love Voight's new stretch dvd....gets a lot done in a relatively short period of time!

One question...during the second (deeper) part of the workout and the stretches done lying supine...Karen often cues to always keep both hips equally on the floor, and it just doesn't seem to me to be possible to do that perfectly. For instance, when crossing one leg way over the other in order to stretch the i-t band, it seems like some of the crossing-leg's hip just *has* to come off the floor (even just a bit). I focus on keeping my pelvis as square and level as possible, but the hips/glutes/lower back definitely need to come off the floor a little bit (or so it seems to me).

Is this just an indication that I'm not very flexible yet? Or do I really have to keep both hips firmly and squarely and completely into the floor---(if I do that, the top leg is going to barely move!)

KathAL79 · 11-05-10, 11:54 AM

My understanding is that the particular stretch you're mentioning becomes a slightly different one when you take your hip off of the floor than if you keep it on. It's related, but it hits things a little differently. Tracie Long includes the two variations in her stretches in the TLTs and Longevity series, and at one point in one of them the instructor says something like the one with the hip off the floor gets into the IT band more, IIRC. I don't know if that's correct or not, so I hope someone more knowledgeable weighs in.

I do find this one tricky to do myself, as I'm not at all gifted in the flexibility department. I try to keep my hip on the floor (and my pelvis level) as Karen is instructing in this one. However, I don't mind because in most of my yoga programs with this type of stretch the hip clearly comes off, so I figure it's worth doing it as she is just for something different.

kirov2 · 11-06-10, 12:19 PM

Thanks for your reply...I did the DVD again this morning, and I am making a bit more progress with the cueing. As you posted, it's probably a stretch that can be done different ways with different benefits. I was probably trying to "cheat" it a little too much! Happy stretching!

sciencelady · 11-06-10, 12:29 PM

I don't have KV's DVD (yet

) but the movement you're describing is a very subtle stretch for the IT band (subtle BUT effective). I've heard cues in yoga classes to just align your foot over the opposite shoulder and to keep the hip firmly planted to hit that stretch - that's only about 8" past midline... Focusing on pushing that hip into the floor gets deeper into the IT band. When you swing your foot all the way over, you'll still hit the IT band, but you'll also involve the lateral hip muscles and a spinal twist. It certainly may depend on how tight that IT band is in your body - I find that stretch very effective!

Gancho Girl · 11-06-10, 05:00 PM

I just did this DVD for the first time yesterday, and found that at first I had to get into the position and then I lowered my hip back down to the ground. On the second side I found it much easier to go straight into, in part because now I knew what I was aiming for.

I found it really gave me a great side stretch, which Karen says it's for.

kirov2 · 11-06-10, 07:31 PM

Thanks sciencelady and Gancho Girl----it does seem like a subtle move, and I was probably trying to make it a larger move than it really is. Karen seems taller and longer-limbed than me, so the stretch is probably going to look different on her! And, yes, it's a great stretch---I never really focus on the i-t band, so this is important for me. Thanks again.

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11-05-10, 11:04 AM
kirov2 Join Date: Feb 2007	Voight Full Body Stretch question (form) Really love Voight's new stretch dvd....gets a lot done in a relatively short period of time! One question...during the second (deeper) part of the workout and the stretches done lying supine...Karen often cues to always keep both hips equally on the floor, and it just doesn't seem to me to be possible to do that perfectly. For instance, when crossing one leg way over the other in order to stretch the i-t band, it seems like some of the crossing-leg's hip just has to come off the floor (even just a bit). I focus on keeping my pelvis as square and level as possible, but the hips/glutes/lower back definitely need to come off the floor a little bit (or so it seems to me). Is this just an indication that I'm not very flexible yet? Or do I really have to keep both hips firmly and squarely and completely into the floor---(if I do that, the top leg is going to barely move!)

11-05-10, 11:54 AM
KathAL79 Join Date: Jul 2004	My understanding is that the particular stretch you're mentioning becomes a slightly different one when you take your hip off of the floor than if you keep it on. It's related, but it hits things a little differently. Tracie Long includes the two variations in her stretches in the TLTs and Longevity series, and at one point in one of them the instructor says something like the one with the hip off the floor gets into the IT band more, IIRC. I don't know if that's correct or not, so I hope someone more knowledgeable weighs in. I do find this one tricky to do myself, as I'm not at all gifted in the flexibility department. I try to keep my hip on the floor (and my pelvis level) as Karen is instructing in this one. However, I don't mind because in most of my yoga programs with this type of stretch the hip clearly comes off, so I figure it's worth doing it as she is just for something different. __________________ Kath I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.

11-06-10, 12:19 PM
kirov2 Join Date: Feb 2007	Thanks for your reply...I did the DVD again this morning, and I am making a bit more progress with the cueing. As you posted, it's probably a stretch that can be done different ways with different benefits. I was probably trying to "cheat" it a little too much! Happy stretching!

11-06-10, 12:29 PM
sciencelady Join Date: May 2003 Location: Saint Paul, MN	I don't have KV's DVD (yet ) but the movement you're describing is a very subtle stretch for the IT band (subtle BUT effective). I've heard cues in yoga classes to just align your foot over the opposite shoulder and to keep the hip firmly planted to hit that stretch - that's only about 8" past midline... Focusing on pushing that hip into the floor gets deeper into the IT band. When you swing your foot all the way over, you'll still hit the IT band, but you'll also involve the lateral hip muscles and a spinal twist. It certainly may depend on how tight that IT band is in your body - I find that stretch very effective!

11-06-10, 05:00 PM
Gancho Girl Join Date: Mar 2008 Location: New Zealand	I just did this DVD for the first time yesterday, and found that at first I had to get into the position and then I lowered my hip back down to the ground. On the second side I found it much easier to go straight into, in part because now I knew what I was aiming for. I found it really gave me a great side stretch, which Karen says it's for. __________________ Life is like a Britney Spears' song - devoid of all meaning but, bugger it, let's dance. --- http://livingroomathlete.blogspot.com/ Disclosure statement: I am a facilitator for Misty Tripoli's THE GROOVE and a Pilates instructor.

11-06-10, 07:31 PM
kirov2 Join Date: Feb 2007	Thanks sciencelady and Gancho Girl----it does seem like a subtle move, and I was probably trying to make it a larger move than it really is. Karen seems taller and longer-limbed than me, so the stretch is probably going to look different on her! And, yes, it's a great stretch---I never really focus on the i-t band, so this is important for me. Thanks again.