Category: Circulation

POTM: Standing Separate Leg Stretching

10/30/2018

Dandayamana bibhaktapada paschimottanasana! This posture is not only the most fun posture to say the name in Sanskrit, but also a phenomenal stretch for your hamstrings, hips and spine.

Because of the upside-down position, this pose provides increased circulation to the brain, nasal cavities and adrenal glands. It decompresses the spine, relieving pressure on the intervertebral discs and the spinal nerves (including the sciatic nerve) as well as having a pretty incredible effect on your cardiovascular system (see below...)

Check out our video about how adjusting the size of your step can help you get the most out of this one:

Have you heard of a baroreflex? "Baro" comes from the Greek baros, meaning pressure or weight. So the baroreflex is one of your body's mechanisms which helps maintain blood pressure at nearly constant levels. When you hang upside down in Standing Separate Leg Stretching, baroreceptors in your arteries sense that blood pressure to the head is elevated, and this starts a rapid feedback loop which causes the heart rate to lower and blood pressure to decrease to a more normal level.

Lower heart rate and lower blood pressure is associated with a calming sensation in the body, amirite? Which, if you think about it, means the placement of this pose in our series is simply genius! I mean, you just completed Balancing Stick pose, which got your heart beating out of your chest. And you're just about to do Triangle pose... But first, you get to do Standing Separate Leg Stretching, to bring your blood pressure and heart rate down, so by the time you hit Triangle you're operating on a much more even keel. Wow!

What if you have sciatica?

In this pose, a special consideration for those with active sciatica is that the feet should not be "slightly pigeon-toed." They should be parallel to one another, or even a little turned out. This takes pressure off the sciatic nerve during the pose.

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POTM: Head to Knee Pose/ Janushirasana

12/1/2017

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This posture comes toward the very end of every Bikram yoga class, paired with Stretching Pose/ Paschimottanasana. Together the two postures provide a lovely final stretch for the hamstrings, shoulders and back while improving circulation to the internal abdominal organs.

How to do:

Sit facing the front mirror with your right leg out cornerwise
Bend your left leg so your heel is up by your groin and sole of your left foot creates some pressure on the inner right thigh- your two legs should form a 90-degree angle like an "L"
Bring your arms over your head and turn at the waist to your right
Grab your right foot (you may need to bend the knee) and interlock your 10 fingers a couple inches below the toes
Pull your toes toward your face to try and flex the foot and get your heel off the floor
Tuck your chin to your chest like rabbit pose, suck your stomach in and put your forehead on your knee (again, you may need to bend the knee)
Bend your elbows down next to your calves
Bring your left elbow and left shoulder down a bit more until both shoulders are level with the floor
At the end, bring your head a little closer to your stomach and push your knee down one more time (got a cramp in the abdominal muscles? good news, you're on the right track!)
Release your foot and repeat to the left side

Tips:

When you switch your legs from the right to left sides, put your hands on the floor for support- then bring your arms over your head again once you've put the legs in position. This helps prevents strain on the lower back during the transition.
Your body is really warm and relatively limber by this point in class, and you may be a bit tired from all your efforts! Pay very close attention to your form, alignment and breath so as not to overstretch or "tweak" your back.

Among the many specific benefits of Head to Knee pose are:

Boosted circulation to liver, pancreas, and spleen and kidneys
Better circulation to bowels to improve digestion and relieve chronic diarrhea
Improved concentration and mental endurance
Ehanced flexibility of ankles, knees, hip joints
Stretching of the sciatic nerve to help relieve or prevent sciatica
Stretching of deltoids, trapezius, and hamstrings, especially erector femoris
Forward flexion of lower spine, especially last 5 vertebrae
Toning of biceps and quadriceps

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POTM: Standing Separate Leg Stretching

POTM: Head to Knee Pose/ Janushirasana

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