BENEFITS
- Stimulates the thyroid
- Improves posture and opens rounded shoulders
- Stretches the abdominal organs and improves digestion
- Tones the female reproductive organs
- Relieves anxiety, fatigue, and insomnia
CONTRAINDICATIONS
- Pregnancy
- Neck injury
- Hernia
- Peptic or duodenal ulcers
HOW TO
- Lie on your back with your arms next to your body, palms facing down. Bend your knees and place your feet near your sitting bones, hip-distance wide.
- Inhale and lift your hips high. Make sure your knees are aligned over your ankles.
- Interlace your fingers on the floor and tuck your shoulders underneath you. Draw your hands toward your feet.
- Stay in the pose for several breaths, then release hands, and exhale to lower.
MODIFY OR REPLACE
Alternatives:
- Snake pose (Sarpasana)
- Camel pose (Ustrasana)
Modifications:
- Keep arms flat on the ground, rather than clasping hands beneath you.
SEQUENCING TIPS
Before:
After:
TEACHING CUES
- Keep your legs parallel.
- Align your knees over your ankles.
- Reach your chest toward your chin.
VARIATIONS
- Hold onto the outer ankles.
- Hold onto opposite ankles.
- Reach legs toward the sky, one at a time.
- Support your hips with your hands and walk your feet forward.
WATCH OUT FOR
- Knees beyond feet
- Legs too wide or too close together
- Turning the neck while in the posture
