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With tight hamstrings TMP was always my least favourite posture. I can admit to being near tears on occasions, with the pain in the straight leg. However, for me, the breakthrough came during an ORIYI Yoga day with Sylvia Prescott, some years ago. The date is almost starred on my calendar!

I did my usual pathetic pose and Sylvia pounced. I muttered about my tight hamstrings but Sylvia instructed me to “stop whimpering and create a good base.” 

Sitting in Dandasana on a foam pad, I duly spread buttocks and backs of thighs and folded my right leg, foot beside hip, as for Virasana. I extended my left leg and pressed both it and the right shin and top of the foot down to the best of my ability. Now it was Sylvia’s turn to help. Kneeling behind me she pinned me to the floor by my groins, so grounding my buttock bones. Wow! 

Urdva Hastasana to extend the spine and further ground the buttock bones and as Sylvia instructed me to go forwards and down, she encouraged me to move in the right direction with her head against my lower back! I did my best pose ever, up to that point, and with far less discomfort than previously.

With that experience planted firmly in my consciousness my efforts in TMP continue to improve. I am no longer frightened of the pose although with my hamstrings, I doubt if it will ever be totally pain-free but I now feel able to work in the posture. 

I still have a long way to go with TMP but don’t we always? We master one part of a posture but there is always something else to work on, a further refinement… that is the joy of Iyengar Yoga! 

Lifts for TMP:- 

• as both buttock bones need to be grounded and hips level, then for beginners two foam blocks and possibly a corner of a folded blanket could be appropriate to achieve this
• as progress is made and this is the lift I now favour, sitting directly on a mat, a folded blanket is placed at an angle under the upper thigh of the straight leg leaving the buttock bones free to find the mat. Positioned carefully this blanket also helps the broadening of the back of the thigh and consequently the spread of the buttock bones-all helpful in creating that essential good base. 

Rhona Birss

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