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Benefits:
- Gentle stretch for the lower spine;
- Warms up the hamstrings and leg muscles;
- Compresses the stomach and internal organs;
- Diaphragmatic breathing is harder while in this posture - this pose builds strength in the
diaphragm, while providing a massage for the abdominal organs;
- Cures stomach pain during menstruation;
- Heart rate is slowed and spinal nerves rejuvenated.
Contra-indications:
- Avoid if student has high blood pressure; [1]
- If student has low blood pressure, to come out of the pose she should roll up to standing slowly, or
go into squat, to avoid seeing the Yoga Faeries (feeling dizzy);
- If someone has a bad back, she must bend her knees a lot! She can also rest her elbows on her thighs.
Alternatives & Options:
- Bend knees more … this will strengthen the legs and release the back;
- Rest elbows against a table, a chair or on the thighs if the back feels strained;
- Caterpillar is an easier alternative;
- Really flexible students can hold wrists behind the legs, but we still want back rounded in this yin posture.
Meridians & Organs Affected:
- Due to the intense stretch along the back of the legs and spine, the Urinary Bladder meridian is highly stimulated;
- Iyengar says this is great for the liver, spleen and kidneys.
Joints Affected:
Hold for how long?
- Three minutes can be pretty intense: sometimes this pose is done in two or more sessions of two minutes each,
separated by two minutes of the Squat.
Counter poses?
- Squat, or a gentle back bends. [2]
Similar to?
- Uttanasana - the emphasis here is not to stretch the hamstrings a lot, but rather to release the lower back.
If the legs are straight, it is a nice stretch for the hamstrings, but there is little muscular effort needed.
If the knees are bent, it is a great strengthener for the leg muscles and allows the back to release more fully.
Other Notes:
- Ensure the arches of the feet are lifting;
- Balance the weight between toes and heels … can gently sway or wobble, but no bouncing;
- Straight legs will stretch hamstrings;
- Bent knees will strengthen thigh muscles;
- Better to bend knees and receive a stomach massage too;
- Can intermix this and Squat - eventually hold both for four minutes, or more, in total.
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1 -- Poses where the head is below the heart can increase blood pressure.
2 -- For example, cat, lying on stomach, or, while sitting cross-legged with hands on the floor behind you,
lift your chest and hips forward…
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