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Benefits:
- Nice preparation for Lotus pose;
- Deep opening of the hips, through strong external rotation;
- Decompresses the lower back, when folding forward.
Contra-indications:
- Watch the pressure on the knees; if the hips are too tight, the pressure will go there.
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Alternatives & Options:
- Folding forward stretches the lower back and can intensify the stress in the hips. If
the lower back rounds a lot, sit on cushion;
- A deeper option is to place one ankle over the opposite knee, and the other ankle under its opposite knee.
But, if first knee is very high in the air, bring that foot to the floor in front of its opposite knee;
- More flexible students can try to slide knees closer together, allowing the feet go farther apart;
- Tight students, or anyone who experiences discomfort in the knees and if the knees are high off the floor,
can place blankets or support under the knees;
- Other alternatives include Eye-of-the-Needle Pose, Shoelace, or Swan.
Meridians & Organs Affected:
- Liver and Kidneys, because these lines come through the inner groin; Gall Bladder line on outer leg; Urinary
Bladder line if folding forward.
Joints Affected :
Hold for how long?
- Three to five minutes per side.
Counter poses?
- Deer, Windshield Wipers, Spinal Lifts.
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Similar to?
Other Notes:
- Beginners tend to bring feet too close to groin: make sure this isn't simply a cross-legged sitting posture -
we want to feel this in the hips.
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