BENEFITS
- Strengthens the forearms, wrists, and elbows
- Improves flexibility in the knees and ankles
- Massages the abdominal organs
- Improves digestion
- Stimulates the elimination of toxins
- Develops mental and physical balance
- Brings the three Ayurvedic doshas into harmony
CONTRAINDICATIONS
- Wrist or elbow injuries
- Weak or injured knees
- Sciatica
- High blood pressure
- Heart problems
- Hernia
- Peptic or duodenal ulcer
- Pregnancy
HOW TO
- Carefully fold your legs into Padmasana (Lotus pose).
- Rise onto your knees and place your palms on the floor in front of you, fingers pointing toward your feet.
- Bend your elbows slightly, and press your pinky fingers and forearms together. Lean forward and rest your torso on your upper arms. Your elbows should press into your belly at or below your navel.
- Rest your forehead on the ground.
- Shift your weight slightly more forward. Then exhale and slowly raise your folded legs off the floor, lifting your knees and extending your thighs.
- Lift your head and gaze forward.
- Stay in the pose for several breaths. Inhale and lower.
- Come into Lotus pose with the opposite leg on top, and repeat the steps above.
MODIFY OR REPLACE
Alternatives:
Modifications:
- Rest your head on the ground and lift only the legs, until you feel ready to lift both the head and legs.
SEQUENCING TIPS
Before:
- All yoga poses, including inversions
- Should be performed at the end of an asana practice
After:
TEACHING CUES
- Bring the torso and folded legs parallel to the floor
- Keep the elbows together
VARIATIONS
- Mayurasana, with legs extended rather than in Lotus pose
- Pincha Mayurasana
WATCH OUT FOR
- Bodyweight supported on the chest, rather than the abdomen
- Straining to fold the legs into Lotus pose
