How This Helps
This pose provides relief for the muscle and joints tension, around the chest and shoulders area. It also helps to regulate digestion by exercising the organs in the abdomen. It also :
– stretches the hip flexors, quadriceps, and lower back
– rejuvenates the backbone
– opens the shoulders and torso
– brings new blood into the pelvic region
Brings new blood into the thyroid gland, and adrenal glands
Science and Research
Avoid if you have pain in any of these regions:
Knee, spinalcolumn, or lower back injuries
From downward facing dog, bring your left shin forward toward the front of your mat so that your left knee is out your right wrist, and your left heel is facing your right groin. Point your front foot, but bend the feet back toward you so that your foot is between pointed and bent, and press the pinky-toe side of your foot to the floor so that your front ankle does not sickle (collapse top ). If you wish to deepen the stretch, then extend your front knee out to the side as you work toward moving front shin more toward parallel to the front edge of your mat (but avoid using your hands, which may twist the knee) and scoot your back leg backwards, till you reach a place where you feel a tiny stretch in front outer cool, but no knee pain. Press your fingertips to the floor beside your hips, and lengthen through your spine. Draw the back-leg side of your stomach toward the front-leg side and lift your back thigh up without lifting your back knee up. Move your front outer cool back. Keep the stability that you have created as you descend a bit deeper into the pose–try moving your spine back a bit further. Keep your pelvis level.
A step by step instruction list may be helpful:
1. Begin All Fours Position, together with your knees directly below your hips and your hands slightly forward of your shoulders. Slide your right knee forward into the back of your right wrist. At exactly the exact same time, angle your right shin under your chest, and bring your right foot into the front of your left knee. The exterior of your right shin will rest on the ground. Gently slide your left leg back, straightening the knee and descending the front of the thigh to the ground. Lower the exterior of your right buttock into the ground. Position the ideal heel just in front of the left hip.
2. The right knee can angle slightly to the right, outside the line of the hip. Look back over your left leg. It should extend straight from the hip rather than be angled off to the left, and rotated slightly inwardly, so its midline presses against the ground. Exhale and slowly bring the palms of your hands together in the center of your torso, or put your chest back on the inner right thigh for a few breaths. Stretch your arms forward.
3. Slide your hands back toward the front shin, and push your palms firmly to the ground. Lift your chest away from the thigh. Lengthen the lower spine by pressing on your tailbone down and forwards. At exactly the exact same time, lift your pubis toward the navel.
4. Stay in this position for a moment. Then, with your hands back on the ground, carefully slide the left knee forward, exhale and lift upward and back into all fours position. Take a few breaths and repeat with the legs reversed for the exact same length of time.