Benefits:
- Stresses the ligaments along the back of the spine;
- Compresses the stomach organs, which helps strengthen the organs of digestion;
- Stimulates the kidneys;
- Since the heart is below the spine, the heart is massaged;
- Iyengar claims this pose helps to cure impotency and leads to sex control.
Contra-indications:
- forward bends are the hard on the pelvis and knees - they can aggravate sciatica. If a student has this
condition, elevate the hips so the knees are below the hips. Beware of hips rotating backward while
seated - we want the hips to rotate forward;
- If the hamstrings are very tight, the knees should be bent and supported by a bolster, allowing the spine to round.
Alternatives & Options:
- Bend knees, and support them with a bolster, to allow the back to round fully;
- If neck feels strained by the weight of the head, students can support their
heads in their hands, resting their elbows on the legs or a bolster;
- The student can rest the chest on a bolster, to help relax into the pose;
- Can also rest the legs up the wall (bend the knees and allow the feet to be flat against the wall);
- If knees are strained or weak, activate the quadriceps (but not all the time!).
Meridians & Organs Affected:
Joints Affected:
Hold for how long?
- Three to five minutes or more.
Counter poses?
- Sitting up or a gentle sitting back bend;
- Lying on the stomach is a gentle back bend, as is doing a spinal lift flow
on the back, or flow into Tabletop (aka Hammock);
- A seated twist.
Similar to?
- Paschimottanasana, but here we are not trying to lengthen the spine, or stretch the back muscles. Don't
try to bring the head to the feet, but rather round the spine so the head comes to the knees.
Other Notes:
- Paul Grilley claims this pose is excellent for balancing Chi flow, and preparing the body for meditation;
- Keep muscles relaxed especially in the legs;
- Make sure the tops of the student's hips are tilted forward … if the student's hips are rotating backward,
have her sit on higher cushions and bend the knees more.
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