As mentioned in my #1 Bikram Yoga post, all of the poses are easy as long as you breathe!
- Helps to tone and shape your legs.
- Heals chronically cold feet.
- Relieves rheumatism and arthritis in the legs.
- Helps to cure slipped discs and other problems in the lower spine.
- Aligns skeletal system.
- Relieves menstrual cramping.
- Relieves sciatica.
- Improves flexibility in toes and ankles.
- Exercises liver, intestines, and pancreas.
This posture has three parts corresponding to the images above.
Throughout the posture, the yogi’s heels stay behind the toes invisible in the front mirror. Heels do not turn in or out but remain in perfect alignment. The yogi extends his arms out and holds them up for the duration of the pose, never dropping his arms. The yogi breathes out on the way down and in on the way up for each part.
First part (far left)
The yogi separates his feet so they are shoulder-width apart or roughly 6 inches between them. (The best way to measure this is to bend down with both fists side-by-side between your feet.)
Maintaining a straight back and keeping the abdominals tight, the yogi begins to sit deep, bending his knees as if he is going to sit in a chair directly behind him. Once the yogi thinks he’s going to fall back, the pose is held for a few seconds.Then the yogi pushes back up through his feet, breathing out through his nose.
This position is like taking a giant squat and holding it longer than you think you can or want to. (Women do this when we use public toilets. It’s easy for us but still VERY effective for toning our thighs and buttocks.)
Second part (middle)
The yogi comes up high on his toes, holding this position for a few seconds. With a completely straight spine, the yogi begins to bend and lift his knees at the same time as if he’s sliding down a wall. Once the yogi’s thighs are parallel to the floor, the pose is held with the knees and thighs never collapsing on each other. The yogi then uses his abdominal strength to push back up to a standing position, while continuously lifting through the spine, chest, head, and knees.
I feel my thighs shaking and burning EVERY time I do this pose, contributing to increased thigh strength. My ankles are much stronger today and DO NOT crack like they once did. I think it’s because of this pose.
Third part (far right)
The yogi comes up slightly on his toes, pulling the inner thighs together and then slowly sliding down the imaginary wall once again. The yogi goes as far as he can (as far as just 6 inches off the ground) without separating his knees and without pain. The position is held and then the yogi uses his abdominasl to push back up to the standing position.
Because I have an injured knee, I can’t go as far as my fellow yogis. I may look like a cheater, but I feel my inner thighs working regardless of how low I can go.