Benefits:
- A nice counter pose to hip openers or any external rotation of the hips;
- A balanced way to rotate hips, both externally (front leg) and internally (back leg);
- Improves digestion and relieves gas;
- Helps to relieve the symptoms of menopause;
- Reduces swelling of the legs during pregnancy (until the end of the second trimester);
- Therapeutic for high blood pressure and asthma.
Contra-indications:
- If any knee issues exist, be careful of externally rotating the hip (front knee); keep that foot
in closer to the groin. Could support the front knee with a bolster, or a folded blanket,
placing it under the knee.
Alternatives & Options:
- The tendency here is to tilt away from the internally rotating hip of the back leg; make
sure both sitting bones are firmly on the floor. This may require moving the feet more toward the core of the body;
- Very flexible students can begin to move their feet away from their hips.
- A nice stretch to the side body and the back thigh is to twist around towards the back foot by rotating
to the opposite side. You may rest on your elbow here and try to bring your head to the floor.
Meridians & Organs Affected:
- If the front leg is firmly on the floor or if you are twisting, the Gall Bladder line is activated. Any inner
groin sensations indicate that the Liver and Kidneys are benefiting. If the thigh is stretched, the
Stomach and Spleen are activated.
Joints Affected:
Hold for how long?
- Most students can't do this pose well enough to get a lot of benefit from it, so it is useful mostly as a
counterpose. As a counterpose, just hold for up to one minute.
Counter poses?
- Since this pose is both an external and internal hip rotation, the best counter pose is to do the other side;
- Windshield Wipers are nice: they can be done lying down, sitting up, or reclining on elbows.
Similar to?
- This is a combination of Virasana (hero pose) and Padmasana (lotus) pose.
Other Notes:
- Useful after long-held, external hip rotations such as Shoelace, Swan, or Dragonfly, where both legs were wide apart;
- Most students won't easily understand what the pose is about … they won't move their feet far enough away from
the groin or hips, or they will tilt too much, allowing the internally rotated hip to rise off the floor. The
teacher will have to inspect their efforts and offer guidance.
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