Benefits:
- A vigorous way to open the hips, allowing gravity to do the work. This is a strong external
rotation of front hip (especially in the image shown). Will also provide a quadricep and hip
flexor stretch for the side that has the leg back;
- A moderate to strong back bend, compressing the lower back;
- Iyengar claims this posture can control sexual desires due to lots of blood flowing
through the pubic region. [1]
Contra-indications:
- If you have bad knees (especially any problems with the inner meniscus), watch the pressure there; if hips are
too tight, that is where the pressure will be. If this happens, bring the front foot back, more towards or under that hip.
Alternatives & Options:
- To protect the front knee, keep foot flexed;
- Try to move the hands closer to the hips, to increase the weight over the front hip;
- Students leaning to one side can place a support, like a folded blanket, under the
bent knee's hip to center themselves;
- Really flexible students may try to bring front foot forward parallel to the front of their mat and slide the bent
knee more to the side: bring the foot beneath the sternum if possible;
- Other alternatives include Eye-of-the-Needle Pose, Shoelace, or Sleeping Swan. Could also do the Eye-of-the-Needle
against a wall with the foot and buttocks touching the wall.
Meridians & Organs Affected:
- Liver and Kidney lines because these lines come through the inner groin; the Stomach and Spleen meridians (from the
line on the top of the back leg); the Gall Bladder line on outer leg and the Urinary Bladder line through lumbar arch.
Joints Affected :
- Hips and lower back … make sure that the knees are NOT complaining!
Hold for how long?
- This is a moderately yang posture, when chest is raised - hold one to three minutes.
Counter poses?
- Windshield Wipers (sitting or lying);
- Child's Pose;
- Short Down Dog.
Similar to?
- Proud Pigeon (Rajakapotasana).
Other Notes:
- Come into the full Swan from the Sleeping Swan by walking hands back towards the hips;
- This is a deeper hip opener than the Sleeping Swan, due to more weight placed right above the front hip;
- A gentle back bend, but it can be deepened for really flexible students by raising arms overhead,
or clasping hands behind the lower back and pulling them toward the floor;
- Classically, this is followed in the yang style by Down Dog, and this could be done here too if Down
Dog is not held too long;
- The "Screaming Pigeon" is really a yang pose, but it can be tried at the end because those muscles
won't interfere with the joints being targeted. Reach the hand of the same side as the back leg to
that heel, and pull the heel to the buttocks. [2]
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