Bikram Yoga Pose: Standing Separate Leg Stretching (Dandayamana Bibhaktapada Paschimotthanasana)

Our teacher Jodi rockin' this Bikram pose!Who has trouble with this pose? Just about everybody. So first, know the benefits so you can be excited about doing it!

•    Prevents sciatica by stretching and strengthening the sciatic nerves and leg tendons
•    Improves abdominal organ function, especially in the small and large intestine
•    Improves muscle tone
•    Improves flexibility in thighs, calves, pelvis, ankles, hips, and last five vertebrae of the spine

I don’t think there is another posture in the whole Bikram series that is so totally dependent on relaxation as the separate leg stretching pose. First you are going to feel your legs stretching, then your hips, then your spine.

Beginners Start Here:

When you are new, and stiff, simply hanging upside down, letting your spine lengthen is excellent.
If you have trouble grabbing your feet, try grabbing the backs of your calves or your ankles, trying to pull your forehead closer to the floor. You can also try moving your feet in or out, more or less, and then trying to grab your feet, even if it is just the tip of your finger under your foot. You can always at first open your legs more and more, get your hands on the floor in front of you to get your legs stretching.

You’ve got your heels and you want more?

If you can step on all five fingers under your heels, you really must pull to help bring your spine straight down towards the floor.  As you exhale, make sure your knees are locked throughout the posture and roll forward like a wheel, body weight on the toes and try to touch your forehead to the floor between your feet.

Enjoy where you are at with every Bikram pose as the struggles you are experiencing are making you stronger, smarter, and healthier in the process. Enjoy the journey, see you on the mat!

xo Amanda