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Benefits:
- This back-bending twist is useful as a nice counterpose to strong forward bends (such as the Snail);
- Decompresses the lower back;
- Opens the quadriceps and upper thighs.
Contra-indications:
- If student has lower back issues, this can still be performed, but go gently. Most students, in
this case, will not be able to pull the foot away at all.
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Alternatives & Options:
- Easiest version is to be propped up on one arm, as shown;
- The more challenging version is to recline, and look over shoulder to the bottom foot. This version
becomes a reclining twist with a back bend. Emphasize pulling the foot away from the buttock (most
students will not be able to do this).
Meridians & Organs Affected:
- Stimulates the Stomach and Spleen meridians (if the top of the thigh is activated) and the
Urinary Bladder and Kidney lines (when the back is arched and twisted);
Joints Affected:
- Mostly opens the lumbar/sacrum.
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Hold for how long?
- One minute, if doing as a counterpose to a forward bend;
- Can hold longer as a reclining twist: three to five minutes.
Counter poses?
- Hug the knees to the chest to release lower back in a gentle
forward fold. Do this either while lying on the back or in Child's Pose.
Similar to?
- Jatharaparivartanasana, with a back bend.
Other Notes:
- If the student is actively pulling the foot away, the pose becomes yang-like
in nature: in this case, she may shorten the time, or perhaps release the pressure after one minute.
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