Also known as Intense Stretch of the Flank, if you are not a Sanskrit Snob 
This is SUCH a nice stretch for the, well, flank. Great for the runners and cyclists out there, and all people, like me, who have tight Iliotibial bands.
It, like most of yoga’s fundamental standing poses, can be modified for just about anyone to do safely. (Forward bends do tend to be contraindicated for lumbar disc compression or other low back issues.)
The foot position can be modified the same way as for Warrior Pose, to get equal weight between front and back legs, and level out the pelvis. I am personally a fan of a shorter, wider stance : it tends to get rid of the most common misalignment I see when teaching, which looks like this:
Back hip twisted upwards, ribs on that side also twisted upwards. This can be…unfortunate…for the low back, knees, and si joints (yes, them again) if practiced over and over and over in this way.
The other misalignment I see, that I’m not incredibly happy with, is hunching of the lower back, with no support from the upper body, leading to loaded torsion. I am not a fan of loaded torsion in yoga. I reckon why take the chance with compressing the discs in your lower back when up to 85% of people have suffered from back pain. You know? This lady’s lower back is more hunched than I’d like to see:
This could easily be remedied by adding blocks, and lifting the chest a bit:
Or, if there were no block about, by bending her front knee, lifting her chest a bit, and resting her hands on her front leg.
Or by doing the pose with her hands against a wall…
Moving from Stability: Understanding the Pelvis in Posture (Online workshop)
Light Up Your Life
I am also a fan of the wider stance here, at least for me. Basically, if I’m going to give my low back and hips room not to twist and torque, well, I have to give my low back and hips room not to twist and torque.
Dare I say it? Amen, sistah.
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I was recently taught a variation with the ball of the front foot raised a couple of inches on a rolled blanket. This changed the feeling of the pose significantly for me, although I can’t say I understood how.
Ooh, I like it, Brian. I’m going to try it & see if I can figure out the why. I’m curious now
I’m LOVING your workshop blogs
xo
Thanks babe! Yeah, it’s stuff I never thought to blog about before, but we are all so interested in it, whether we teach or practice…
I’m LOVING your workshopping of poses- SO helpful
xo
I have just joined your blog and geez I am enjoying your posts! I am loving how you tell it how it is – simple, up front and real – just how I like my yoga. Thanks Nadine!
Hey Sharon! Thank YOU for being a real yogi
Not that I am implying there are any fake yogis out there. Cough cough.
Contraindicated for osteoporosis too unless done with a flat back like in the picture with the blocks
Nice add, thank you