However you like to refer to this pose it remains a controversial one! This pose has tons of benefits but can be a tricky one to get into (and out of). There are certain poses that can trigger the ego and this seems to be one of them. My advice with this pose is to treat your body with kindness.
In recent classes we have been using props to make this pose available for everyone.
Some of the benefits of this pose:
- Opens your hips and groin
- Stretches your ankles, lower hamstrings, back and neck
- Tones your abdominals
- Aids in digestion
- Grounding pose
- Keeps your pelvic and hip joints healthy
- Taps into the Sacral Chakra allowing creativity to flourish
- Lovely (if used with care) in pregnancy yoga
Heels on blocks (can also use a rolled up mat or blanket) this is ideal if the rest of your body feels fine but you can’t get your heels to stay flat on the floor. The use of blocks can allow for a straighter spine. You can enter this pose from standing and squatting down (if knees feel okay) or from crouching and slide back into it.
Hips on blocks, this is a good position if knees are unable to take or hold the weight of the body in a squatting position. Enter this pose by sitting on the ground, putting hands behind you onto the blocks and lifting hips us. If you have one knee that feels grumpier than the other you can straighten one leg and bend the other. You can use as many or as few blocks as you need. This way of supporting the body can be useful in pregnancy as the body is supported.
Back against the wall: This is useful for those who find the weight tipping backwards during the pose. Having the back supported can prevent the spine rounding. You can also use blocks to put the heels on or bricks to sit on in this pose. Come into it from standing or from crouching.
Seated on a chair: You can support the body by sitting on a chair and raise the feet on blocks. This way the angle of the hips is below the knees achieving the pose. You can use as many or as few blocks as you need. Use your hands to lift legs into position if legs feel too heavy to lift on their own. This version of the pose can also be helpful in pregnancy as the body is supported.
