In order to reach a more relaxed state, I prefer the version with both elbows on the floor close to the body. That way, one takes away all the tension, stretching only the hamstrings of the lifted leg and pressing lightly the thigh of the bottom leg to the floor.
This is my 3rd S. Padangusthasana article from YJ. Each one is excellent. An especially heartfelt thank you for these terrific teaching. Thought this was a "lame" pose - but absolutely not. Awesome. Kamala
When I first tried this pose I was so tight! The refinements you suggest, along with the ralax/effort, really make it work. I'd love to see some pictures of the different stages as they are described also.
hi..mt name is virginia, and im 15. im just starting, and recently decided to do yoga. if you have any info or advice, please email me. thanks. firstname.lastname@example.org
PERFECT for recovering from a hard race like www.traildazur.com: 51 k , 2400m elev, in the pouring rain and wind....thanks YOGA, once more for training me to breathe through and get on to the end. 8hr. 14 mins.
Saweet, thanks for the extra tips Jason
i just sent a comment where to start my email is email@example.com
what do you do if you have had 6 back surgeiers wher do i start?? any ideas ?? im a lost can any one help ??? thank you marvin
In this pose you lay with your body flat on the floor and perpendicular to a wall. The soles of both feet should press into the wall. Jason explains that you lift the right leg up so it is parallel (or as straight as you can get it) to the wall. The left leg remains active with the sole of the foot pushing into the wall. The image shows this initial stage, with the right leg being supported with a belt. When you're here, the left foot is active and pushing into the wall, but the left thigh will be slightly lifted. I think Jason means that you have to imagine that a heavy weight is on this left thigh, pushing it into the floor (but this does not mean that the thigh will actually touch).
For a diagram, search for Utthita Hasta Padangusthasana A. This is the same pose but standing - so what you are trying to achieve is a very active left leg that pushes into the floor, and an extended right leg supported with the fingers (or belt).
Stage one of this pose is with the left leg pushing into the wall and the right leg extending up perpendicular to the floor. Stage two is taking the right leg out to the side while the left leg remains as is. I think Jason means that you can use a block or bolster to help support your right leg and stop you from rolling over onto your right side while in this pose.
Start in stage one. Place a block or a bolster on the outside of your right thigh. Take the belt into your right hand and extend your left arm out at shoulder height along the mat. With an exhale, extend that right leg out to the right side. Make sure to keep this leg active and imagine it moving towards your head. The outer right thigh should be resting on the block or bolster. As you become more flexible, you can move this block or bolster a little bit further away from your hip - this will give you a stronger stretch. Inhale and raise the right leg up and repeat for the left side.
The standing version of this pose is called Utthita Hasta Padangusthasana B. Hopefully you will be able to find a diagram which illustrates this if so needed.
It would be helpful to have visuals with each description!