difficulty pulling feet back

Hi sashanjade

Are you having any issues with the Janushirasana part of this pose? How do your ankles feel when you do the head to knee part?

These poses are far more related in their technique than most realise so that’s why I have started there.

When you do the Paschimottanasana part of the pose, is your back straight or rounded? Are your legs bent or straight? Where are you looking? Where do you feel the stretch?

That’s it for starters!

Namaste
Gabrielle 🙂

Hi sashanjade

The first thing you can try is the more obvious solution of pulling back on the feet with the four fingers of each hand below each foot. Your fingers would pull against all the toes, from below them, at the level of the ball of the foot. Elbows point down (not out), shoulders down and back. Now, be prepared for your teachers to possibly tell you to only grab the big toes. You will definitely get better leverage on your ankles when you pull the foot as described above. There is no reason not to do it this other way, except that it’s in the dialog. So just know it’s a preference thing because of the script that may have teachers telling you you are making a disastrous mistake. It’s not really. It’s just going against the flow to get a better outcome for your body. Do tell me what happens. No need to let anyone know what you’re doing beforehand. Just do it and feel the difference.

I say obvious because there is another thing you can do. You have a kyphotic spine which means that paschimottanasana poses are naturally a challenge for you. Paschimottanasana poses are supposed to be an intense stretch for the spine. With kyphosis your back rounds forward. You should try to reverse this. May I ask a cheeky question (because it makes it easier for me!!!)? Do you happen to have my book or have access to it?

In it I explain how to approach paschimottanasana and all poses with that element that show in clear photos how to extend the spine in these forward bending poses. What these poses are designed to do is to elongate your torso and spine. When you bend up the legs a little bit, your weight shifts forward on your hips (sit bones touch the floor and anus lifts off), your back is straighter as you pull back on your feet (see instructions above), your arms are straight. As you pull back on your feet, you feel the traction in your arms as the FRONT of your body stretches upward. You’ll also feel the delicious stretch in your lumbar spine. You may need more detailed description which I am willing to give you. I have yet to unpack my book to give you page references, but stay tuned.

You have enough to go on for now! See you back here soon. 😀

Namaste
Gabrielle 🙂