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Benefits:
- Opens the hips and strengthens the ankles;
- Releases the lower back;
- Iyengar claims women suffering severe lower back pain, due to their moon cycle, will obtain relief.
Contra-indications:
- If hips are too tight, this can torque the knees. Students with knee trauma should avoid this pose.
Alternatives & Options:
- If heels are raised, use a folded blanket or bolster under them - we want the body to relax;
- Can also widen the distance between the feet;
- Watch where the knees are pointing compared to where the feet are pointing - the knees should point in same
direction as the feet. If not, spread the feet wider, or rest the heels on a folded blanket or on a bolster;
- A deep variation is to keep feet together with the knees wide apart and lean forward, wrapping arms
behind the back, clasping the hands together;
- Another option is to place hands behind the head, and gently draw the chin to chest: this will add a
stretch to the back of the neck.
Meridians & Organs Affected:
- The Liver and Kidney lines as they run through the groin and the Urinary Bladder lines on the back.
Joints Affected :
Hold for how long?
- Two to three minutes at one time. However, you can revisit this pose a couple of times during the practice.
Counter poses?
- Dangling to release the knees and back;
- Ankle stretch or Vajrasana. [1]
Similar to?
Other Notes:
- Elbows in front of knees can be used as levers to pull the chest forward, allowing tailbone to drop lower.
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1 -- In Vajrasana, keep the knees together and sit on the heels.
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