BENEFITS
- Opens the chest (heart chakra)
- Increases flexibility of the spine
- Strengthens the arms, wrists, shoulders, and spine
- Stretches the abdomen, hip flexors, and lungs
- Improves posture, lung capacity, and circulation
- Relieves sciatica, fatigue, and mild depression
CONTRAINDICATIONS
- Carpal tunnel syndrome
- Low back pain
- Spine or neck injuries
- Pregnancy
HOW TO
- Lie on your stomach with your legs extended behind you and the tops of your feet on the floor.
- Bend your elbows and place your palms on the floor beside your lower ribs, fingers spread wide. The fingertips should align with the bottom of your chest.
- Inhale and press down through the palms and tops of your feet. Straighten your arms and lift your chest, as well as your legs, off the floor.
- Squeeze your elbows by your sides and firm your thighs, rotating them slightly inward.
- Roll your shoulder blades down your back and open your heart, lifting the sternum forward. Press your tailbone toward the pelvis and draw your belly in to lengthen the torso.
- Reach the crown of your head toward the sky and let your gaze follow, or look straight ahead.
- Hold this pose for five slow breaths, or for one breath if you are practicing as part of a flow. To release, exhale and lower your torso back down or lift into Downward-Facing Dog.
MODIFY OR REPLACE
Alternatives:
- Bhujangasana (Cobra pose)
Modifications:
- If lifting the legs off the floor is difficult, rest the top of your thighs on a blanket.
SEQUENCING TIPS
Before:
- Balasana (Child’s pose)
- Adho Mukha Savasana (Downward-Facing Dog)
- Chaturanga Dandasana (Four-Limbed Staff pose)
After:
- Adho Mukha Savasana (Downward-Facing Dog)
- Precursor to any backbends
TEACHING CUES
- Ground down through the tops of the feet.
- Inwardly rotate the thighs to activate your legs.
- Keep your feet together and engaged, pressing down into the ground.
- Lift through the sternum, drawing the shoulders away from the ears.
WATCH OUT FOR
- Shoulders crunching toward ears
- Feet sickling in or toes tucked under
- Lifting the chin too high, creating a kink in the back of the neck
