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Benefits:
- A deep hip opener that requires arm strength, rather than letting gravity do the work. One of
the few poses working with arm flexion (strengthening the biceps). A good yang pose for upper body
strength, while being a good yin pose for the lower body;
- Releases the sacrum;
- Deep compression of stomach organs.
Contra-indications:
- This can become a mild inversion: a student may want to avoid this posture if she is in her
moon cycle, or if she has very high blood pressure.
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Alternatives & Options:
- Half Happy Baby (like an upside down low lunge) holding one foot at a time;
- Very tight students may use a belt to hold the feet, or do this against a wall. It is like a
lying down Squat, but with the feet pushing into the wall;
- Could hold the back of the thighs;
- Toes together - first stage, leave them near groin - later stage, bring toes to the nose;
- Eventually, feet go behind the head! [1]
Meridians & Organs Affected:
- Urinary Bladder;
- Inner groin stimulation works the Spleen, Liver and Kidneys.
Joints Affected :
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Hold for how long?
Counter poses?
- back bends (lying on stomach) or, while on the back, a mild spinal lift, coming up only halfway.
Similar to?
- Beginner's version of Yoga Nidra. Also called "window" or, in Los Angeles, "dead bug";
- Unlike in the yang style poses listed above, you may allow your tailbone to curl up to
release, or decompress, the lower back.
Other Notes:
- It is easy for the student to get tired here and stop pulling. That is okay - by then the weight
of the legs will add enough juice to make the pose work;
- There are two options to try here:
1) Allow the tailbone to curve up in the air. Unlike the yang version we
do want to release the sacrum;
2) Keep tailbone low to the ground. Notice the differences.
- This posture is the single, most important reason that video recording equipment and
cameras are not allowed in yoga studios.
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1 -- Eventually, not necessarily this lifetime.
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