Dangling is YIN YOGA. This where we work the ligaments, joints and fascia. We just hold postures, in a room that's not heated and practice stillness in our postures versus movement. This version is not to stretch the hamstrings a lot, but rather to release the low back. If the legs are straight, it is a nice stretch for the hamstring, but there is some muscular effort needed. If the knees are bent, it is a great strengthener for the thigh muscles and allows the back to release more fully. - excerpts from "Complete Guide To Yin Yoga" by Bernie Clark
Dangling
- Stand, with feet hip-width apart. Bend your knees and fold forward. Clasp the elbows with opposite hands.
- Bend the knees more, and this will strengthen quads and release the back.
- Rest elbows against a table, chair, or on te thighs if it strains your back.
- Work up to holding this posture for 5 minutes. Start with one minute.
Bend the knees a lot, and roll to standing, very slowly, with breath.
*Try balancing your weight forward a little on the toes, or back on the heels. Very gently move and don't bounce.
*You're belly may rest on the thighs, if you're flexible.
Contraindictions:
- Avoid if you have high blood pressure.
- Move slowly in and out of this posture if you have low blood pressure
- If you have a bad back, bend your knees a lot. You may also rest your knees on your thighs.
- If you struggle with rounding your back: keep your back straight and bend the knees more.
A wonderful counter-pose to this posture is a squat/Malasana/Garland Pose
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