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Benefits:
- A nice way to stretch lower back, without requiring loose hamstrings;
- The ligaments along the back of the spine are specifically targeted;
- Iyengar claims this stimulates the liver and kidneys and aids digestion (when folding over the straight leg).
Contra-indications:
- Can aggravate sciatica - if the student has sciatica, elevate hips until the knees are below the hips, or avoid this pose entirely. Beware of
hips rotating backward while seated: we want the hips to rotate forward;
- Beware of any sharp pain in knees … if knees issues are present, tighten the top of the thigh (quadriceps),
which will close the joint, or reduce the angle between the legs;
- If the bent knee complains, place support under it, or move that foot away from groin;
- If the hamstrings protest, bend the straight knee and support the thigh with a blanket or block under it;
- Okay for pregnant women, because the legs are abducted, providing space for the belly.
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Alternatives & Options:
- Can fold over the straight leg, which may stretch the hamstrings much more;
- Reach opposite arm to extended foot and/or lower that shoulder to emphasize the side of the spine;
- Add a twist to the spine by resting the elbow on the thigh and the head in that hand (or for more flexible
students placing arm along side the straight leg) and the other arm behind the back, or over the head,
and rotate the chest toward the sky. This deepens the emphasis along the side of the ribs and spine;
- Place the bent knee foot in Virasana (folded backward behind the buttock), but only if knee doesn't complain.
Meridians & Organs Affected:
- Urinary Bladder;
- If there is a lot of sensation in the groin and inner legs, the Liver and Kidneys are stimulated.
Joints Affected :
- Spine, especially the back and sides;
- Knees, knees, although this is not as deep of a stretch for the inner knees as the Dragonfly.
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Hold for how long?
- This can be held a long time about five minutes, with the variations added after about three minutes.
Counter poses?
- Sitting up or a gentle sitting back bend;
- Flow into Tabletop (aka Hammock);
- Windshield Wipers.
Similar to?
- Janusirsasana, but here we aren't trying to bring the head to the foot; rather, we are bringing
the head to the knee. Allow the back to round;
- Paul Grilley calls the variation with the foot in Virasana, the Half Frog.
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