According to the Ashtanga Vinyasa series this posture is the counterpose to Utthita Trikonasana (simular to Ardha Matsyendrasana). The pose and the counterpose enhances each other, stimulating and rejuvenating the spine and hip area as well as abdominal organs. Trikonasana sequence is specially good to tone the hamstring and thigh muscles.
> Feet are leg-length apart. Square the hips, lengthen the back and neck, rotate from the hip-stable hip.
> Modification: Shorten the distance between the feet, place hand on foot or calf, keep second hand on hip.
Drishti: If hand towards the ceiling- hand, if hand on hip- front foot.
> Strengthens and stretches the legs
> Stretches the hips and spine
> Opens the chest to improve breathing
> Relieves mild back pain
> Stimulates the abdominal organs
> Improves sense of balance
> Therapeutic for; constipation, digestive problems, asthma, lower backache and sciatica
Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 min (intermed/advanced)
> Low blood pressure
> Back or spine injury. Perform this pose only with the supervision of an experienced teacher.