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Benefits:
- A deep opening in the sacral-lumbar arch;
- Also stretches hips flexors and quadriceps - Iyengar says this is excellent for athletes and
people who have to do a lot of standing or walking;
- If the foot is, or the feet are, beside the hips, this becomes a good internal rotation of the hip.
Contra-indications:
- Bad back, tight sacrum;
- Knees can be tested too much here;
- Ankles can protest as well;
- Any sharp or burning pain here, you must come out!
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Alternatives & Options:
- If this is too deep for the lower back, do the Seal or Sphinx, or;
- Straighten one leg - this is also called "Half Saddle." Could bend the straight leg and place
the foot on the floor (note pictures);
- Optionally, don't go back so far - just lean back on the hands, or on the elbows;
- Resting top of head on floor opens the neck;
- Arms overhead can open shoulders too;
- There are various places you may use bolsters - stack two crossways under the shoulders, or
use just one, or place one lengthways under spine;
- A blanket or rolled up towel under the ankles can relieve pressure there;
- Flexies may want to lift hips even higher by placing a block between the feet and under the buttocks;
- If the thighs protest too much, bend one knee and place that foot on the floor. Very flexible
students may want to hug the bent knee to the chest;
- Sarah Powers often adds a twist in the Saddle by bringing a hand behind the back and grabbing the
inner thigh, which stimulates the shoulder lines. In this version, you won't lean back onto the head
or the elbows - just arch back and remember to do both sides!
- Play with sitting on heels and between heels; the first emphasizes the lumbar more,
and the second works the quads and hip flexors more.
Meridians & Organs Affected:
- Affects Stomach, Spleen, Urinary Bladder, and Kidney lines.
Joints Affected :
- Lower spine, knees, ankles.
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Hold for how long?
- One to five minutes;
- Iyengar says up to fifteen minutes!
Counter poses?
- Coming out there are two choices: first, roll to one side and straighten the top leg, then the lower leg,
and stay there for a while before rolling onto your back; or, second, push the elbows into floor, contract
the stomach muscles, and sit up;
- After coming out, lie quietly for a few breaths with the legs straight, tighten kneecaps to release
the knees. Finally, hug the knees in a gentle forward bend to release the lower back;
- Child's Pose: move into it slowly. Some folks may need to rest the head on the palms before coming into
a full Child's Pose, to give the back a chance to release.
Similar to?
- Supta Vajrasana or Supta Virasana;
- Unlike the yang poses, don't tuck the tail bone (no "Cat tilt"), as we would do normally in back bends.
Other Notes:
- This is not a deep back bend for experienced yogis who are already very open in the lower back: the
Seal may be more challenging for them. However, this pose does work three areas at once: thighs, ankles, and lower back;
- For beginners, this may be the deepest backbend so it can follow the Seal;
- Can be done right after eating;
- If done at night before bed, legs feel rested in the morning.
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