- Opens and strengthens the ankles
- Strong stimulation of four meridians flowing through the feet and ankles
- Great counter pose for squatting or toe exercises
- If there is any sharp pain in the ankles, back off. Try placing a blanket or towel under the feet to cushion them.
- Knee issues may prevent you from sitting on the heels. Placing a rolled-up towel behind the knees may be very therapeutic, but a cushion between the thighs and calves may be required.
Getting Into the Pose:
- Begin by sitting on the heels. If your ankles or knees complain, this may not be the pose for you.
Alternatives & Options:
- Leaning back on the hands is the first position (and the least stressful), but beware of collapsing backward. Keep the heart forward, and imagine you are trying to do a backbend.
- After a few moments, bring the hands to the floor beside your legs.
- Try not to lean away from the knees. Keep the heart open, arching the back forward.
- Finally, try holding the knees and gently pulling them toward the chest.
Coming Out of the Pose:
- Lean forward and bring your hands to the floor beside the knees. Slowly step one foot at a time back to a push-up position.
- Pushup/Plank/Chaturanga, Crocodile or any posture that straightens the legs and tucks the toes under.
- Dangling or Squatting is also nice.
Meridians & Organs Affected:
- Stomach, Spleen, Liver, Gall Bladder lines are strongly stimulated.
- The ankle.
Recommended Hold Times:
- About one minute. Relatively intense, this shouldn’t be held for a long time if there is a lot of discomfort. In time you may be able to sit like this for a very long time.
- This is a nice counterpose for many postures that stress the feet, such as Toe Squat, regular Squat, and sitting meditations.