I am not a big fan of using arguments such as “food questionnaires are unreliable” and “observational studies are worthless” to completely dismiss a study. There are many reasons for this. One of them is that, when people misreport certain diet and lifestyle patterns, but do that consistently (i.e., everybody underreports food intake), the biasing effect on coefficients of association is minor. Measurement errors may remain for this or other reasons, but regression methods (linear and nonlinear) assume the existence of such errors, and are designed to yield robust coefficients in their presence. Besides, for me to use these types of arguments would be hypocritical, since I myself have done several analyses on the China Study data (), and built what I think are valid arguments based on those analyses.
My approach is: Let us look at the data, any data, carefully, using appropriate analysis tools, and see what it tells us; maybe we will find evidence of measurement errors distorting the results and leading to mistaken conclusions, or maybe not. With this in mind, let us take a look at the top part of Table 3 of the most recent (published online in March 2012) study looking at the relationship between red meat consumption and mortality, authored by Pan et al. (Frank B. Hu is the senior author) and published in the prestigious Archives of Internal Medicine (). This is a prominent journal, with an average of over 270 citations per article according to Google Scholar. The study has received much media attention recently.
Take a look at the area highlighted in red, focusing on data from the Health Professionals sample. That is the multivariate-adjusted cardiovascular mortality rate, listed as a normalized percentage, in the highest quintile (Q5) of red meat consumption from the Health Professionals sample. The non-adjusted percentages are 1.4 percent mortality in Q5 and 1.13 in Q1 (from Table 1 of the same article); so the multivariate adjustment-normalization changed the values of the percentages somewhat, but not much. The highlighted 1.35 number suggests that for each group of 100 people who consumed a lot of red meat (Q5), when compared with a group of 100 people who consumed little red meat (Q1), there were on average 0.35 more deaths over the same period of time (more than 20 years).
The heavy red meat eaters in Q5 consumed 972.37 percent more red meat than those in Q1. This is calculated with data from Table 1 of the same article, as: (2.36-0.22)/0.22. In Q5, the 2.36 number refers to the number of servings of red meat per day, with each serving being approximately 84 g. So the heavy red meat eaters ate approximately 198 g per day (a bit less than 0.5 lb), while the light red meat eaters ate about 18 g per day. In other words, the heavy red meat eaters ate 9.7237 times more, or 972.37 percent more, red meat.
So, just to be clear, even though the folks in Q5 consumed 972.37 percent more red meat than the folks in Q1, in each matched group of 100 you would not find a single additional death over the same time period. If you looked at matched groups of 1,000 individuals, you would find 3 more deaths among the heavy red meat eaters. The same general pattern, of a minute difference, repeats itself throughout Table 3. As you can see, all of the reported mortality ratios are 1-point-something. In fact, this same pattern repeats itself in all mortality tables (all-cause, cardiovascular, cancer). This is all based on a multivariate analysis that according to the authors controlled for a large number of variables, including baseline history of diabetes.
Interestingly, looking at data from the same sample (Health Professionals), the incidence of diabetes is 75 percent higher in Q5 than in Q1. The same is true for the second sample (Nurses Health), where the Q5-Q1 difference in incidence of diabetes is even greater - 81 percent. This caught my eye, being diabetes such a prototypical “disease of affluence”. So I entered the whole data reported in the article into HCE () and WarpPLS (), and conducted some analyses. The graphs below are from HCE. The data includes both samples – Health Professionals and Nurses Health.
HCE calculates bivariate correlations, and so does WarpPLS. But WarpPLS stores numbers with a higher level of precision, so I used WarpPLS for calculating coefficients of association, including correlations. I also double-checked the numbers with other software, just in case (e.g., SPSS and MATLAB). Here are the correlations calculated by WarpPLS, which refer to the graphs above: 0.030 for red meat intake and mortality; 0.607 for diabetes and mortality; and 0.910 for food intake and diabetes. Yes, you read it right, the correlation between red meat intake and mortality is a very low and non-significant 0.030 in this dataset. Not a big surprise when you look at the related HCE graph, with the line going up and down almost at random. Note that I included the quintiles data from both the Health Professionals and Nurses Health samples in one dataset.
Those folks in Q5 had a much higher incidence of diabetes, and yet the increase in mortality for them was significantly lower, in percentage terms. A key difference between Q5 and Q1 being what? The Q5 folks ate a lot more red meat. This looks suspiciously suggestive of a finding that I came across before, based on an analysis of the China Study II data (). The finding was that animal food consumption (and red meat is an animal food) was protective, actually reducing the negative effect of wheat flour consumption on mortality. That analysis actually suggested that wheat flour consumption may not be so bad if you eat 221 g or more of animal food daily.
So, I built the model below in WarpPLS, where red meat intake (RedMeat) is hypothesized to moderate the relationship between diabetes incidence (Diabetes) and mortality (Mort). Below I am also including the graphs for the direct and moderating effects; the data is standardized, which reduces estimation error, particularly in moderating effects estimation. I used a standard linear algorithm for the calculation of the path coefficients (betas next to the arrows) and jackknifing for the calculation of the P values (confidence = 1 – P value). Jackknifing is a resampling technique that does not require multivariate normality and that tends to work well with small samples; as is the case with nonparametric techniques in general.
The direct effect of diabetes on mortality is positive (0.68) and almost statistically significant at the P < 0.05 level (confidence of 94 percent), which is noteworthy because the sample size here is so small – only 10 data points, 5 quintiles from the Health Professionals sample and 5 from the Nurses Health sample. The moderating effect is negative (-0.11), but not statistically significant (confidence of 61 percent). In the moderating effect graphs (shown side-by-side), this negative moderation is indicated by a slightly less steep inclination of the regression line for the graph on the right, which refers to high red meat intake. A less steep inclination means a less strong relationship between diabetes and mortality – among the folks who ate the most red meat.
Not too surprisingly, at least to me, the results above suggest that red meat per se may well be protective. Although we should consider a least two other possibilities. One is that red meat intake is a marker for consumption of some other things, possibly present in animal foods, that are protective - e.g., choline and vitamin K2. The other possibility is that red meat is protective in part by displacing other less healthy foods. Perhaps what we are seeing here is a combination of these.
Whatever the reason may be, red meat consumption seems to actually lessen the effect of diabetes on mortality in this sample. That is, according to this data, the more red meat is consumed, the fewer people die from diabetes. The protective effect might have been stronger if the participants had eaten more red meat, or more animal foods containing the protective factors; recall that the threshold for protection in the China Study II data was consumption of 221 g or more of animal food daily (). Having said that, it is also important to note that, if you eat excess calories to the point of becoming obese, from red meat or any other sources, your risk of developing diabetes will go up – as the earlier HCE graph relating food intake and diabetes implies.
Please keep in mind that this post is the result of a quick analysis of secondary data reported in a journal article, and its conclusions may be wrong, even though I did my best not to make any mistake (e.g., mistyping data from the article). The authors likely spent months, if not more, in their study; and have the support of one of the premier research universities in the world. Still, this post raises serious questions. I say this respectfully, as the authors did seem to try their best to control for all possible confounders.
I should also say that the moderating effect I uncovered is admittedly a fairly weak effect on this small sample and not statistically significant. But its magnitude is apparently greater than the reported effects of red meat on mortality, which are not only minute but may well be statistical artifacts. The Cox proportional hazards analysis employed in the study, which is commonly used in epidemiology, is nothing more than a sophisticated ANCOVA; it is a semi-parametric version of a special case of the broader analysis method automated by WarpPLS.
Finally, I could not control for confounders because, given the small sample, inclusion of confounders (e.g., smoking) leads to massive collinearity. WarpPLS calculates collinearity estimates automatically, and is particularly thorough at doing that (calculating them at multiple levels), so there is no way to ignore them. Collinearity can severely distort results, as pointed out in a YouTube video on WarpPLS (). Collinearity can even lead to changes in the signs of coefficients of association, in the context of multivariate analyses - e.g., a positive association appears to be negative. The authors have the original data – a much, much larger sample - which makes it much easier to deal with collinearity.
Moderating effects analyses () – we need more of that in epidemiological research eh?
Monday, March 19, 2012
Saturday, March 17, 2012
Workshops of Interest: Therapeutic Yoga Seminars
Our own Shari Ser and her co-teacher, Bonnie Maeda, RN, are teaching a series of therapeutic yoga seminars this spring at the Berkeley Yoga Room.
Yoga for Neurological Disorders on March 24, 2012
Yoga for Heart Conditions on April 28, 2012
Yoga for Breathing Disorders on May 19, 2012
Yoga for Sleep Disorders on June 16, 2012
These seminars are intended primarily for training teachers in the therapeutic uses of yoga, but all interested students are welcome to attend if space permits. For further information, see the Berkeley Yoga Room web site.
Yoga for Neurological Disorders on March 24, 2012
Yoga for Heart Conditions on April 28, 2012
Yoga for Breathing Disorders on May 19, 2012
Yoga for Sleep Disorders on June 16, 2012
These seminars are intended primarily for training teachers in the therapeutic uses of yoga, but all interested students are welcome to attend if space permits. For further information, see the Berkeley Yoga Room web site.
Friday, March 16, 2012
Friday Q&A: Practice for All Seasons
Q: Practice and the seasons: Does your practice change with the seasons and if so how?
A: Where I live, there are seasons (though some people might argue differently), but rarely extremes of weather. But one summer day that was actually hot, I went to my regular Friday morning yoga class, expecting backbends because my teacher always teaches backbends the second class of the month. Our studio, though in a beautiful old building, had no insulation and very little climate control, with poor heating in the winter and no air conditioning in the summer, so it was unusually warm in the studio.
The teacher opened the class with a little smile, saying, “Today we’re going to do some nice cooling backbends.” Everyone laughed, because, of course, backbends are typically not at cooling. But guess what. We did do backbends, but our teacher modified his typical sequence so we did a cooler practice of stretches, passive backbends, and the less effortful, active backbends, rather than a “hotter” practice of standing poses and very active backbends.
That memory of that still makes me smile, but I bring it up today because I don’t necessarily change my practice with the seasons per se, but I’m definitely change my practice to fit the weather and the temperature in the space where I’m practicing.
Today is a cold and rainy day in Berkeley, California and my house is a little bit drafty, so I would incline toward an active, heating practice rather than a passive cooling practice. Trying to do, for example, a restorative practice in a cold room is not only very challenging because you get colder and colder the longer you stay still, but it is also not very effective, because being cold stimulates your nervous system, alerting your body and mind that you may in danger. So it’s very difficult to relax. On the other hand, the active poses warm up both you and the room quite nicely.
Likewise, being too hot is very stimulating for the same reasons; your nervous system warns your body and mind there may be danger. So when it’s hot, it’s a good time to do more passive and relaxing poses. Or, slowly work up to the active poses and take time to rest and cool down.
Naturally you don’t want to do only active practices all winter and only passive practices all summer, but as my teacher did that day, you modify any sequence by adding more cooling poses or heating poses to accommodate the climate, both outdoors and indoor. For your convenience, I’ve categorized the general groups of poses into Heating and Cooling.
Heating Poses:
Sun Salutations
Standing Poses
Active backbends
Headstand and arm balances
Twists and abdominal strengtheners
Cooling Poses:
Restorative poses
Reclined poses
Forward bends
Supported inverted poses
Some other considerations: Your body is stiffer when you are cold, so that’s a time when you may need more stretching. When it’s hot and your muscles are more relaxed, you may not need to stretch as much. The weather also influences how physically active you are outside the yoga room. I also tend to be more physically active outside during warmer, drier months, walking, gardening, and so on. So to balance my body on more active days, I’ll focus more on poses that complement those activities (see "Deciding What to Practice"). During the rainy season when I spent more time in the house, I’ll naturally gravitate toward more active poses to compensate for being more sedentary. However, some people may spend the winter skiing (yes, I’ve heard tell of that) and the summer hiding out in an air conditioned apartment (heard of that, too), so each person needs to find his or her own way with figuring out the best practice on a given day.
P.S. Our Friday questions come from you, the reader. So send us your questions or concerns either by commenting on this or any other post, or by emailing us via the address you find on the Contact Us tab at the top of the page.
A: Where I live, there are seasons (though some people might argue differently), but rarely extremes of weather. But one summer day that was actually hot, I went to my regular Friday morning yoga class, expecting backbends because my teacher always teaches backbends the second class of the month. Our studio, though in a beautiful old building, had no insulation and very little climate control, with poor heating in the winter and no air conditioning in the summer, so it was unusually warm in the studio.
The teacher opened the class with a little smile, saying, “Today we’re going to do some nice cooling backbends.” Everyone laughed, because, of course, backbends are typically not at cooling. But guess what. We did do backbends, but our teacher modified his typical sequence so we did a cooler practice of stretches, passive backbends, and the less effortful, active backbends, rather than a “hotter” practice of standing poses and very active backbends.
![]() |
| Swimming Hole in Dripping Springs, Texas by Brad Gibson |
Today is a cold and rainy day in Berkeley, California and my house is a little bit drafty, so I would incline toward an active, heating practice rather than a passive cooling practice. Trying to do, for example, a restorative practice in a cold room is not only very challenging because you get colder and colder the longer you stay still, but it is also not very effective, because being cold stimulates your nervous system, alerting your body and mind that you may in danger. So it’s very difficult to relax. On the other hand, the active poses warm up both you and the room quite nicely.
Likewise, being too hot is very stimulating for the same reasons; your nervous system warns your body and mind there may be danger. So when it’s hot, it’s a good time to do more passive and relaxing poses. Or, slowly work up to the active poses and take time to rest and cool down.
Naturally you don’t want to do only active practices all winter and only passive practices all summer, but as my teacher did that day, you modify any sequence by adding more cooling poses or heating poses to accommodate the climate, both outdoors and indoor. For your convenience, I’ve categorized the general groups of poses into Heating and Cooling.
Heating Poses:
Sun Salutations
Standing Poses
Active backbends
Headstand and arm balances
Twists and abdominal strengtheners
Cooling Poses:
Restorative poses
Reclined poses
Forward bends
Supported inverted poses
Some other considerations: Your body is stiffer when you are cold, so that’s a time when you may need more stretching. When it’s hot and your muscles are more relaxed, you may not need to stretch as much. The weather also influences how physically active you are outside the yoga room. I also tend to be more physically active outside during warmer, drier months, walking, gardening, and so on. So to balance my body on more active days, I’ll focus more on poses that complement those activities (see "Deciding What to Practice"). During the rainy season when I spent more time in the house, I’ll naturally gravitate toward more active poses to compensate for being more sedentary. However, some people may spend the winter skiing (yes, I’ve heard tell of that) and the summer hiding out in an air conditioned apartment (heard of that, too), so each person needs to find his or her own way with figuring out the best practice on a given day.
P.S. Our Friday questions come from you, the reader. So send us your questions or concerns either by commenting on this or any other post, or by emailing us via the address you find on the Contact Us tab at the top of the page.
Energy Soup! Red Kale Broth with Mango-Ginger Puree
This tasty soup is truly a marvelous "meal-in-a-bowl". It's an energy soup packed with nutrition. Vitamins, minerals, and protein blend in a flavourful combination of red kale, mandarin orange, cucumber, mango, ginger root and sunflower plus pumpkin seeds. An eye-catching dish, the red kale broth is swirled with tropical mango-ginger puree, and topped with crunchy green pepper and nutty hemp hearts. Try this soup at lunchtime, and notice your sustained, even energy over the course of the afternoon. You'll like the well-being generated by this "serve-at-room-temperature blender/food processor" recipe that's quick and easy to make, and a delight to enjoy.
You'll need:
For Red Kale Broth:
6-10 stalks of red kale; 1 cucumber; 1 mandarin orange; 1/2 cup sunflower seeds, soaked 2 hours; 1/4 cup pumpkin seeds, soaked 2 hours; 1/4 cup water; salt
For Mango-Ginger Puree:
1 small golden mango; 1 inch piece of ginger root; 1 teaspoon curry powder; 1/2 teaspoon turmeric; salt
For Garnish: Green pepper; hemp hearts Method:
For Red Kale Broth: Wash kale and remove leaves in small pieces from center stalk. Set stalks aside for another use. Lightly salt kale leaves with pink Himalayan sea salt. Peel cucumber and chop into sections; peel and section mandarin, removing any visible seeds from orange.
Put 1/4 cup of water in the blender, add soaked, drained sunflower and pumpkin seeds. Blend into a thick puree. Add kale by the handful, alternating with cucumber chunks and mandarin orange pieces. Blend until thick and smooth.
Pour a generous amount of red kale broth into individual serving bowls. Cover and set aside at room temperature.
For Mango-Ginger Puree:
Peel and pit mango. Cut into large pieces. Chop ginger root into chunks. Put mango and ginger into blender with 1 teaspoon curry powder, and 1/2 teaspoon turmeric. Puree until smooth and silky. Slice thin slivers of green pepper for garnish.
Pour mango-ginger puree on top of red kale broth, swirling it into a pattern.
Place thin green pepper slices in center of bowl on top of puree. Dust with hemp hearts and serve. Enjoy this energy soup with crackers or crusty rolls. At my house, it was served with a small plate of rice-stuffed grape leaves, and baba ganoush!
For thoughts about food, visit zen-cuisine
Thursday, March 15, 2012
Healthy Spirits: New Arrivals
1. Firehouse Brewing OTIS (One-Tun Imperial Stout)
2. Firehouse Brewing Hops on Rye
2. Firehouse Brewing Hops on Rye
Healthy Spirits: New Arrivals
Featured Pose: Standing Leg Stretches
by Baxter and Nina
The Standing Leg Stretch series, one of our five essential office yoga poses, provide the same hip opening and leg stretching benefits that you receive from many of the standing poses, while allowing you to keep a neutral spine. Even though you tend to feel all the stretch in the top leg, you get some benefits for the standing leg at the same time. So these poses are good antidotes for hip and leg tightness due to sitting, walking, or standing all day and for tightness in your lower back. They also take up less space than the standing poses, and you can do them in your office, airport, or anywhere there is a chair or even, if you are flexible enough, a desk, ledge, window sill, or dresser. If you have balance issues, you can do the sequence with your back or side near a wall.
As part of a larger sequence, this series is an excellent way to warm up for your standing poses.
Baxter prescribes these poses for:
• leg tightness
• hip or buttock tightness
• low back pain
• atheletes trying to improve their performance, including runners and bikers
• improving balance for conditions such as osteoporosis
• improving circulation in your legs
• leg fatigue
• antidote for a day spent walking or sitting
Instructions:
Variation 1: Leg to the Side (Triangle Version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then stand sideways to chair seat, about a foot and half a way (depending on the length of your legs) and a little bit behind it, with your feet pointing straight forward.
Keeping your left leg straight, turn your right foot out 45 degrees. Then bend your right knee and lift your right heel onto the chair seat (or, if you are more flexible, onto the chair back or a higher support). Next, straighten your right leg, keeping your hips parallel with the floor and squared with the wall in front of you, maintaining the natural curve in your lower back. Keep your hands on your hips and just work your legs with your torso in a neutral position. Or, you can inhale your arms out to the side, parallel to the floor, then exhale and tip your hips over to the side, as if you were moving into Triangle pose. A final option is to lift your arms overhead, as if you were in Tree pose. Hold this pose for 1 to 2 minutes (or work your way up to that timing).
To come out, release your arms and bend your top knee a little bit before you bring your top leg back to the floor. Watch your balance during the transition. Repeat the pose on the second side. Then, after coming out, pause for a couple of breaths before moving on to the next pose.
Variation 2: Leg to the Front (Parvottansana version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then, stand facing the chair seat, about a foot and half a way (depending on the length of your legs), with your feet pointing straight forward. Keeping your left leg straight, bend your right knee and lift your right heel onto the chair seat (or, if you are flexible, onto the chair back or a higher support).
Then inhale and raise your arms overhead, reaching down through your left leg and up through your arms, and maintaining the natural curve in your lower back. (If you’re more flexible, you can bend forward from the hips and place your hands alongside your feet, coming into a forward bend, though you should avoid this version if you have lower back pain). Hold the pose for 1 to 2 minutes (or work up to timing).
To come out, release your arms and bend your top knee a little bit before you bring your top leg back to the floor. Watch your balance during the transition. Repeat the pose on the second side. Then, after coming out, pause for a couple of breaths before moving on to the next pose.
Variation 3: Twisting (Revolved Triangle Version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then, stand facing the chair seat, about a foot and half a way (depending on the length of your legs), with your feet pointing straight forward. Keeping your left leg straight, bend your right knee and lift your right heel onto the chair seat (or, if you are flexible, onto the chair back or a higher support).
Now take your left hand to your right outer thigh and your right hand to the back of your right hip. Establishing the strength of your left leg and the stability of your pelvis, on an exhalation, turn your upper belly and chest toward your right leg, maintaining the natural curve of your lower back. Alternating your focus, lengthen your spine on your inhalation and encourage the twist to the right on your exhalation. Hold the pose for 1 to 2 minutes (or work up to that timing).
When it’s time to come out, first release the twist. Then, release your arms and bend your top knee a little bit before you bring your top leg back to the floor. Watch your balance during the transition. Repeat the pose on the second side. Then, after coming out, pause for a couple of breaths.
Cautions: In general, when doing the Version 1, watch for pain near the pubic bone, which might indicate overstretching of your inner leg muscles (adductors) and while doing Version 2, make sure your lower back is pain free, otherwise, pull back a little. If you have tight hamstrings, keep your top knee a little bit bent while still allowing a small amount of stretch in your raised leg. Be careful not to overdo—pain in your sitting bone is bad sign that you might be overstretching the hamstring tendon. If you have lower back issues, be sure to maintain the natural curve in your lower back while doing these stretches. For those with osteoporosis, you should do Version 3 with moderation, not going into your full twist. Also be cautious with Version 2, making sure your spine is neutral if you take your pelvis forward.
The Standing Leg Stretch series, one of our five essential office yoga poses, provide the same hip opening and leg stretching benefits that you receive from many of the standing poses, while allowing you to keep a neutral spine. Even though you tend to feel all the stretch in the top leg, you get some benefits for the standing leg at the same time. So these poses are good antidotes for hip and leg tightness due to sitting, walking, or standing all day and for tightness in your lower back. They also take up less space than the standing poses, and you can do them in your office, airport, or anywhere there is a chair or even, if you are flexible enough, a desk, ledge, window sill, or dresser. If you have balance issues, you can do the sequence with your back or side near a wall.
As part of a larger sequence, this series is an excellent way to warm up for your standing poses.
Baxter prescribes these poses for:
• leg tightness
• hip or buttock tightness
• low back pain
• atheletes trying to improve their performance, including runners and bikers
• improving balance for conditions such as osteoporosis
• improving circulation in your legs
• leg fatigue
• antidote for a day spent walking or sitting
Instructions:
Variation 1: Leg to the Side (Triangle Version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then stand sideways to chair seat, about a foot and half a way (depending on the length of your legs) and a little bit behind it, with your feet pointing straight forward.
Keeping your left leg straight, turn your right foot out 45 degrees. Then bend your right knee and lift your right heel onto the chair seat (or, if you are more flexible, onto the chair back or a higher support). Next, straighten your right leg, keeping your hips parallel with the floor and squared with the wall in front of you, maintaining the natural curve in your lower back. Keep your hands on your hips and just work your legs with your torso in a neutral position. Or, you can inhale your arms out to the side, parallel to the floor, then exhale and tip your hips over to the side, as if you were moving into Triangle pose. A final option is to lift your arms overhead, as if you were in Tree pose. Hold this pose for 1 to 2 minutes (or work your way up to that timing).
![]() |
| Low Version |
![]() |
| High Version |
Variation 2: Leg to the Front (Parvottansana version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then, stand facing the chair seat, about a foot and half a way (depending on the length of your legs), with your feet pointing straight forward. Keeping your left leg straight, bend your right knee and lift your right heel onto the chair seat (or, if you are flexible, onto the chair back or a higher support).
Then inhale and raise your arms overhead, reaching down through your left leg and up through your arms, and maintaining the natural curve in your lower back. (If you’re more flexible, you can bend forward from the hips and place your hands alongside your feet, coming into a forward bend, though you should avoid this version if you have lower back pain). Hold the pose for 1 to 2 minutes (or work up to timing).
To come out, release your arms and bend your top knee a little bit before you bring your top leg back to the floor. Watch your balance during the transition. Repeat the pose on the second side. Then, after coming out, pause for a couple of breaths before moving on to the next pose.
Variation 3: Twisting (Revolved Triangle Version)
If possible, place the chair against the wall or make sure it’s in a stable position (like a bolted to the floor airport chair) or on a sticky mat. Then, stand facing the chair seat, about a foot and half a way (depending on the length of your legs), with your feet pointing straight forward. Keeping your left leg straight, bend your right knee and lift your right heel onto the chair seat (or, if you are flexible, onto the chair back or a higher support).
Now take your left hand to your right outer thigh and your right hand to the back of your right hip. Establishing the strength of your left leg and the stability of your pelvis, on an exhalation, turn your upper belly and chest toward your right leg, maintaining the natural curve of your lower back. Alternating your focus, lengthen your spine on your inhalation and encourage the twist to the right on your exhalation. Hold the pose for 1 to 2 minutes (or work up to that timing).
When it’s time to come out, first release the twist. Then, release your arms and bend your top knee a little bit before you bring your top leg back to the floor. Watch your balance during the transition. Repeat the pose on the second side. Then, after coming out, pause for a couple of breaths.
Cautions: In general, when doing the Version 1, watch for pain near the pubic bone, which might indicate overstretching of your inner leg muscles (adductors) and while doing Version 2, make sure your lower back is pain free, otherwise, pull back a little. If you have tight hamstrings, keep your top knee a little bit bent while still allowing a small amount of stretch in your raised leg. Be careful not to overdo—pain in your sitting bone is bad sign that you might be overstretching the hamstring tendon. If you have lower back issues, be sure to maintain the natural curve in your lower back while doing these stretches. For those with osteoporosis, you should do Version 3 with moderation, not going into your full twist. Also be cautious with Version 2, making sure your spine is neutral if you take your pelvis forward.
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