Nerves

​​

• Sciatic

• Tibial

• Medial and lateral plantar nerves

​

​

Notes

 

Being too stiff or too flexible may present challenges in this posture. It is important to maintain a neutral spinal alignment therefore modifications should be made to accommodate for safe practice. Common limitations in this posture are tight shoulder muscles, hamstrings, calves or stiff Achilles tendon.

 

Tight hamstrings may result in a posterior pelvic tilt and kyphotic lumbar spine. Tight calves or stiff Achilles tendon may result in the heels naturally lifting off the mat. In either of these limitations, it may help to flex the knees slightly to press the heels into the mat and keep the integrity of the spine and pelvis. Although the goal is to ground the heels into the mat, care should be taken not to overstretch as it could lead to injuries of the muscles or Achilles tendon.

 

Hyper-mobile people may find their glenohumeral joints being hyperextended and their thoracic spine concaving. As this is not stable on the shoulders or spine and may result in injuries, activating the transversus abdominis may help to bring the spine closer to neutral.

​

​

Precaution & Contraindications

​​

• Carpal tunnel syndrome

• Diarrhoea

• Pregnancy: Do not do this pose late-term.

• High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

• Heart disease

• Herniated disc

• Cervical vertigo