Fly Like an Eagle..Garudasana
This position of hip flexion with internal rotation and adduction is not structurally easy (the shape of the hip socket generally makes it easier to externally rotate when the hip is flexed). The action of adduction with internal rotation especially lengthens the piriformis, obturator internus, and superior and inferior gemellus. Restriction along the outside of the thigh can also come from shortness in the muscles that attach near the top of the iliotibial (IT) band: The gluteus maximus and tensor fasciae latae attach directly to the IT band, and the gluteus medius and minimus attach nearby and affect it strongly.
This position can be challenging for the knees: If the hips don’t perform the actions of adduction and internal rotation, the knees are forced to compensate and possibly overrotate. Paying attention to internally rotating the tibia can help prevent this over mobilization of the knee.
This action in the legs is generally stabilizing for the sacroiliac (SI) joint because it encourages the pelvic halves to move together in the front, which can bring congruence to the edges of the SI joint on the anterior surfaces of the sacrum and ilium.
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