Dandayamana bibhaktapada paschimottanasana! This posture is not only the most fun posture to say the name in Sanskrit, but also a phenomenal stretch for your hamstrings, hips and spine.
Because of the upside-down position, this pose provides increased circulation to the brain, nasal cavities and adrenal glands. It decompresses the spine, relieving pressure on the intervertebral discs and the spinal nerves (including the sciatic nerve) as well as having a pretty incredible effect on your cardiovascular system (see below...)
Check out our video about how adjusting the size of your step can help you get the most out of this one:
Have you heard of a baroreflex? "Baro" comes from the Greek baros, meaning pressure or weight. So the baroreflex is one of your body's mechanisms which helps maintain blood pressure at nearly constant levels. When you hang upside down in Standing Separate Leg Stretching, baroreceptors in your arteries sense that blood pressure to the head is elevated, and this starts a rapid feedback loop which causes the heart rate to lower and blood pressure to decrease to a more normal level.
Lower heart rate and lower blood pressure is associated with a calming sensation in the body, amirite? Which, if you think about it, means the placement of this pose in our series is simply genius! I mean, you just completed Balancing Stick pose, which got your heart beating out of your chest. And you're just about to do Triangle pose... But first, you get to do Standing Separate Leg Stretching, to bring your blood pressure and heart rate down, so by the time you hit Triangle you're operating on a much more even keel. Wow!
What if you have sciatica?
In this pose, a special consideration for those with active sciatica is that the feet should not be "slightly pigeon-toed." They should be parallel to one another, or even a little turned out. This takes pressure off the sciatic nerve during the pose.
In 2009, I was diagnosed with spondylolisthesis, spondylosis and degenerative disc disease. I was told I would need to have a spinal fusion surgery or, eventually, lose all feeling in my legs. At the time, I was running marathons, extremely active and couldn’t fathom the thought of having surgery on my spine.
Understanding that running wasn’t going to be a long-term activity due to my diagnosis, and that I wasn’t ready to succumb to surgery, I began to explore more low-impact activities. It wasn’t until I tried Bikram yoga that I felt the physical challenge I was seeking in an activity that would not progress my diagnosis. In addition to the satisfying physical challenge, I found Bikram brought me significant mental clarity and focus.
As I began to increase the frequency of my practice, I found myself diving deeper to help manage emotional and mental health. At the time I started practicing I was struggling with various aspects of life and Bikram yoga gave me an outlet to support my emotional and spiritual well-being. I still don’t quite know what it is, but to this day when life feels draining I latch on to my yoga practice and begin to feel filled up again.
On the physical side, I haven’t yet had to resort to spinal surgery and still have all the feeling in my legs. In fact, each summer I go on a week-long 500-mile bicycle ride. Due to other commitments, I typically don't find the time to train. Despite this, for the past two years, I have been able to participate in these rides without significant struggle. Fellow riders are always shocked when I say I haven’t ridden my bike for more than 50 miles since the last year. I give credit to my consistent yoga practice for giving me the power, strength and mental agility to successfully participate and enjoy myself on these rides.
Today, despite numerous scheduling challenges, I make my practice a priority. I am proud of allowing myself to make the time and I (usually) don’t feel guilty about it. I now know, no matter how difficult it seems in the moment, each time I step out of the hot room I will feel more positive and be healthier than when I walked in.
Don't miss attending our Posture Clinic with Josh on Saturday, October 13! Free for BYSJ members, $20 everyone else.
We're so excited to offer a more consistent class schedule, so you can maintain your regular Bikram yoga practice with ease. Now you'll have time to eat breakfast, drop the kids at school and still make it in for your you-time, every dern day that you want.
Are there other class times you would like to see more of? Comment below, we love to hear from you! (Of course, the best way to encourage us to add more of a class time is... show up- and bring your friends!)
Bikram Yoga St. Johns' studio owner, yoga-doer and life-lover, Kay D.