English Name: Bridge Pose Sanskrit Name: Setu Bandha Sarvangasana Directions: Lie supine on the ground, bend your knees and set your feet on the ground, heels as close to the sitting bones as possible. Exhale and, pressing your inner feet and arms actively into the ground, push your tailbone upward toward the pubis, firming the glutes, and lift the hips off the ground. Keep your thighs and inner feet parallel. Clasp the hands beneath your pelvis and extend through the arms to help you stay on the tops of your shoulders. Lift your hips until the thighs are about parallel to the ground, while keeping your knees directly over the heels. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck. Indications: Stretching the chest, neck and spine, calming the mind, can help alleviate stress and mild depression, stimulating abdominal organs, lungs and thyroid, rejuvenates tired legs, can help relieve asthma, high blood pressure, osteoporosis and sinusitis Contraindications: Neck and some shoulder injuries. Modifications to challenge: Lift one leg at a time. Modifications to support: Use a block or bolster underneath the pelvis, staying clear of the sacrum.
English Name: Wheel Pose Sanskrit Name: Urdhva Dhanurasana Directions: Lie supine on the ground, with bent knees. Bend your elbows and spread your palms on the ground beside your head, fingers pointing toward your shoulders. Press your inner feet actively into the ground, exhale and push your tailbone up toward the pubis, firming the glutes, and lift them off the ground. Keep your thighs and inner feet parallel. Firmly press the inner hands into the ground and your shoulder blades against the back. Lift up onto the crown of your head. Keep your arms parallel. Breathe well, press your feet and hands into the ground, lift your head off the ground and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel. Draw the tailbone and shoulder blades against your back and finally let the head hang or lift it slightly to look down at the ground. Stay 5 or more breaths, reverse the process to rest on your spine. Repeat 2-5 times. Indications: Stretching the chest and lungs, strengthening the arms, wrists, legs, hips, abdomen and spine, stimulating the thyroid and pituitary glands, Increasing energy, can help relieve depression, asthma, insomnia and headache. Contraindications: Carpal tunnel syndrome, diarrhea, headache, heart problems, irregular blood pressure. Modifications to challenge: Often the armpits and/or groins are tight and restrict full movement into this pose. support either your hands or feet on a pair of blocks to help yourself realize the full backbend. Be sure to brace the blocks against a wall, and if you like, cover them with a sticky mat to keep the hands or feet from slipping. even use a chair, as pictured below.
English Name: Bow Pose Sanskrit Name: Dhanurasana Directions: Lie on your belly with your hands alongside your torso, palms up. Exhale and bend your knees, bringing your heels into the air. Reach back with your hands and take hold of your ankles. Ensure your knees aren’t wider than your hips and keep your knees hip width for the duration of the pose. Inhale and strongly kick your heels away from your hips and, at the same time, lift your thighs away from the ground. This will have the effect of pulling your upper torso and head off the ground. Burrow the tailbone down toward the ground and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward. With the belly pressed against the ground, breathing will be difficult. Breathe more into the back of your torso and be sure not to stop breathing. Indications: Stretching the front of the body, ankles, thighs, abdomen and throat, strengthening the back muscles, improving posture, stimulating the organs of the abdomen and neck, can help relieve constipation, respiratory ailments, backache, fatigue, anxiety and menstrual discomfort. Contraindications: IBS, diarrhea, pregnancy and heart issues. Modifications to challenge: Bring toes to head. Modifications to support: Place a rolled-up blanket under thighs.
English Name: Camel Pose Sanskrit Name: Ustrasana Directions: Kneel on the ground with your knees hip width and thighs perpendicular to the ground. Rotate your thighs inward and engage your glutes. Imagine that you’re drawing your sitting bones up into your torso. Press your shins and the tops of your feet firmly into the ground. Rest your hands on the back of your pelvis, fingers pointing down. Inhale and lift your heart by pressing the shoulder blades against your back ribs. Now lean back against the firmness of the tail bone and shoulder blades. Lift the front of the pelvis up toward the ribs. Lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles or heels, with the base of the palm pointing toward the toes. Turn your arms outwardly and keep your neck in a relatively neutral position. Breathe 5-10 times. Indications: Improving respiratory system, stretching the entire front of the body, ankles, thighs and hips, strengthening abdomen and chest, stretching the deep hip flexors, strengthening back muscles, stimulating the organs of the abdomen and neck, therapeutic for backache, fatigue, anxiety and menstrual discomfort. Contraindications: High or low blood pressure, migraine, insomnia, low back or neck injuries. Modifications to challenge: Take hands to heart center. Modifications to support: Use a wall, warm up with dancing camel.
English Name: Fish Pose Sanskrit Name: Matsyasana Directions: Lie on your back on the ground with your knees bent, feet on the ground. Inhale, lift your pelvis slightly off the ground, and slide your hands, palms down, below your hips. rest your hips on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Inhale and press your forearms and elbows firmly against the ground. Next press your scapulae into your back and, with an inhale, lift your upper torso and head away from the ground. release your head back onto the ground. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the ground. There should be a minimal amount of weight on your head to avoid crunching your neck. keep your knees bent or straighten your legs out onto the ground. If you do the latter, keep your thighs active, and press out through the heels. Indications: Stretching the deep hip flexors and the muscles between the ribs, stimulating the muscles of the torso and front of the neck, stretching and stimulating the organs of the belly and throat strengthening the muscles of the upper back and back of the neck, improving posture, can relieve constipation, respiratory ailments, mild backache, fatigue, anxiety, menstrual pain. Modifications to challenge: Lift the head. Modifications to support: Roll a blanket under the shoulder blades for support, or place one block under the head and one between the shoulders for a fully supported fish.
TWISTING POSES English Name: Half Lord of the Fishes Pose Sanskrit Name: Ardha Matsyendrasana Directions: Sit on the ground with your legs straight out in front of you. Bend your knees, put your feet on the ground and slide your left foot under your right leg. Step the right foot over the left leg and stand it on the ground outside your left hip. The right knee will point directly up at the ceiling. Inhale and twist toward the right thigh. Press the right hand against the ground just behind your right hip and set your left upper arm on the outside of your right knee. Pull your front torso and inner right thigh together. Press the inner right foot very actively into the ground and lengthen the front torso. Turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left. With every inhalation lift a little more through the sternum and twist a little more. Be sure to distribute the twist evenly throughout the entire length of the spine. Stay for 30-60 seconds, release with an exhalation, take a counter twist, then return to the starting position. Repeat to the left for the same length of time. Indications: Energizing the spine, stimulating the liver and kidneys, stretching the shoulders, hips and neck, stimulating the digestive system, can help relieve menstrual discomfort, fatigue, sciatica and backache, therapeutic for asthma and infertility. Contraindications: Back or spine injuries. Modifications to challenge: Add a half or full bind. Modifications to support: Straighten bottom leg to full Lord of the Fishes Pose or use a wall to get into the twist.
English Name: Reclined Twist Sanskrit Name: Supta Matsyendrasana Directions: Start lying on your back. Bend your knees and put your soles of the feet on the floor with knees pointing upward. Inhale as you shift your knees to one side and shift the hips so that they stack on one another. Exhale as you settle. Keep the gaze up at the sky or, after a few breaths, start to shift your drishti to the opposite side. Draw both shoulders into the floor as you inhale. Settle into the pose as you exhale. Stay for 3-12 breaths, return to center, then repeat on the second side. Indications: Massaging the digestive system and internal organs, stretching the glutes, back, hips, shoulders, obliques, abs and neck, opening the chest and shoulders, improving flexibility in the spine, increasing energy and blood circulation within the body. Contraindications: Pregnancy, spinal injuries, high or low blood pressure. Modifications to challenge: Straighten the bottom leg or top leg. Modifications to support: Bring a block under or between the knees.
English Name: Twisted Lunge aka Low Lunge Twist, Runners’ Twist or Rotated Anjaneyasana Sanskrit Name: Parivrtta Utthita Ashwa Sanchalanasana Directions: Start in low lunge pose with the right foot forward. Inhaling, deeply bend the front knee and place the left hand on the ground inside it. Gazing up toward the middle finger of the right hand. Square the hips and firm the back leg by squeezing the outer hips in. Hold for 3-6 breaths and repeat on the second side. Indications: Opening the chest and shoulders, strengthening the hips, quads, arms, shoulders, obliques, abs and neck; stretching the hips, legs and obliques, improving flexibility in the spine, inner thighs, ankles and chest, increasing blood circulation within the body. Contraindications: Neck, hip, spinal or shoulder injuries, pregnancy. Modifications to challenge: Take prayer hands. Modifications to support: Add a block under the hand.
English Name: Fan Pose Sanskrit Name: Parivrtta Prasarita Padottanasana Directions: Begin in Prasarita Padottanasana. Bring one hand directly below the chest, either on a block, fingertips or flat palm. Inhale and twist the torso to the sky, reaching your other arm upward. Send your drishti to the top thumb. Inhale as you pull the shoulders away from the ears and exhale as you ground the full foot. Hold for 3-8 breaths, return to center and repeat on the other side. Indications: Energizing the spine, stimulating the liver and kidneys, stretching the shoulders, hips and neck, stimulating the digestive system, can help relieve menstrual discomfort, fatigue, low energy and backache, therapeutic for asthma, constipation and low blood pressure. Contraindications: Back or spine injuries. Modifications to challenge: Add a half or full bind. Modifications to support: Bend the opposite leg, add a block or chair under the bottom hand.
English Name: Twisted Chair Pose Sanskrit Name: Parivrtta Utkatasana Directions: Stand in Tadasana. Inhale and raise your arms above your head. Exhale as you bend your knees into Utkatasana. Lower your arms and bring your palms to heart center, pressing them together. Inhale and twist your torso to the right. Be mindful your hips stay center as your rotate from the middle and upper spine. Stay here and hold 5-10 breaths or link the elbow across the right knee on the next inhale. Exhale and pull the left hip back to keep the pelvis aligned. Feel evenly weighted in both feet. Squeeze your thighs together and rotate your eyes so the drishti goes toward the sky. Hold for 5-10 breaths, return to a centered Chair Pose or Mountain Pose, then repeat on the second side. Indications: Strengthening the hips, quads, back and abs; stretching the spine, hips, legs and obliques, improving flexibility in the spine, aiding in digestion, increasing blood circulation within the body. Contraindications: Neck, hip, spinal or shoulder injuries, high or low blood pressure. Modifications to challenge: Extend or “fly” the arms open. Modifications to support: Stand with feet hip width or place a block between the knees. English Name: Side Crow Pose Sanskrit Name: Parsva Kakasana Directions: Start in a squat by bending your knees, thighs parallel to the ground. If moving to the right, take your left elbow to the outside of your right thigh as you exhale. Twist your torso to the right, bringing your left lower ribs across your right thigh and pitch slightly forward to bring both hands onto the ground. Keeping the arms in place, draw your right shoulder back to twist your torso more deeply. Slide your left upper arm toward your right hip and press it firmly against your right thigh. Maintaining this pressure, draw the upper arms back. If the hands don’t easily reach the ground, tip your torso slightly forward and raise your heels. Set your fingers
parallel to each other and your hands are shoulder width apart. Slowly lift your pelvis and shift it to the right, aiming to bring the middle of your abdomen above and between your hands. Keep your feet together, draw your heels toward your hips, pull your left hip down and lift both feet up. Lift your chest and head and look forward. Breathe evenly and naturally and you set your drishti. Hold the pose for 20 seconds or longer, lower your feet back to the ground with an exhale. Take Child’s Pose in between and repeat it on the other side. Indications: Strengthening the arms and wrists, toning the core, opening the spine, improving sense of balance, cardiovascular endurance. Contraindications: Any wrist or lower back injuries. Modifications to challenge: Straighten legs or lift feet. Modifications to support: Use blocks under forehead or hands. English Name: Revolved Hand to Big Toe Pose Sanskrit Name: Parivrtta Hasta Padangusthasana Directions: Come into Tadasana. Lift the right foot up and grab hold of the outer edge with the left hand. Bring the right hand to the hip. Exhale and stretch the leg out and up in front of you. Inhale and draw the navel in and up, opening the chest. Exhale and turn the trunk to the right. Extend the arm and turn the head to look at the right hand. Hold the position for several breaths. Exhale, return to Tadasana and repeat on the second side. Indications: Strengthening the legs and core, improving spinal flexibility, opening the hips, promoting sense of balance, calming the mind. Contraindications: Neck or back injuries, later pregnancy. Modifications to challenge: Raise arm up. Modifications to support: Use a strap or bring hand to outside of knee.
INVERSIONS English Name: Legs Up The Wall Pose Sanskrit Name: Viparita Karani Directions: Start lying with your hips as near to a wall as you possibly can. Exhale and lift the feet up, then release the base of your skull away from the back of your neck and soften your throat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up. Keep your legs relatively firm, just enough to hold them vertically in place. If necessary, walk your hips to touch the wall. Stay in this pose anywhere from 5 to 15 minutes. Indications: Stretching the back legs, front torso and the back of the neck, can help relieve mild backache, calming the mind, can help relieve tired or cramped legs and feet. Contraindications: Serious eye problems, such as glaucoma, neck or back injuries, later pregnancy. Modifications to challenge: Use an eye pillow to deepen the relaxation. Modifications to support: Block under hips can be used if a wall is not possible. Add blankets or an eye pillow to deepen the relaxation.
English Name: Plow Pose Sanskrit Name: Halasana Directions: From Sarvangasana, exhale and slowly lower your toes to the ground above and beyond your head. As much as possible, keep your torso perpendicular to the ground and your legs fully extended. With your toes on the ground, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat. continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or release your hands away from your back and stretch the arms out behind you on the ground, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling. Halasana is usually performed after Sarvangasana for 1-5 minutes. To exit the pose, bring your hands onto your back again and roll down onto your back, or simply roll out of the pose on an exhalation. Indications: Calming the mind, stimulating the abdominal organs and the thyroid gland, stretching the shoulders and spine, can help relieve the symptoms of menopause, stress and fatigue, therapeutic for backache, headache, infertility, insomnia, sinusitis. Contraindications: Diarrhea, menstruation, neck injuries, asthma and high blood pressure. Modifications to challenge: Take hands to mat. Modifications to support: Take hands to hips.
English Name: Shoulderstand Sanskrit Name: Sarvangasana Directions: Start lying on the ground, arms alongside your torso. Exhale and lift your legs by curling the pelvis away from the ground. Press triceps and fingers against the ground. Bend your elbows and draw them toward each other. Raise your pelvis over the shoulders so that the torso is perpendicular to the ground. Walk your hands up your back without letting the elbows slide wider. Inhale and lift your legs toward the ceiling bringing your thighs in line with your torso. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Inhale and straighten the knees, pressing the heels up toward the ceiling. Gaze softly at your chest. Stay 30 seconds to 3 minutes. To come down, bend your knees and roll your torso slowly and carefully onto the ground, keeping the back of your head on the ground. Indications: Calming the mind, toning the legs and hips, stimulating the thyroid and prostate glands, activating the abdominal organs, stretching the shoulders and neck, can help relieve stress, mild depression, menopause, fatigue, insomnia, asthma, infertility, and sinusitis. Contraindications: Diarrhea, Headache, High blood pressure, Menstruation, Neck injuries Modifications to challenge: Place arms flat on ground or bind the hands. Modifications to support: Place blankets under shoulders or perform against a wall.
English Name: Ear Pressure Pose Sanskrit Name: Karnapidasana Directions: Lie down on the ground in a resting position, arms placed at the sides. Raise your legs in the air to inhale. Exhale to place your legs over your head into halasana. Inhale and exhale. Gently lift the hips and bend your legs, keeping your arms flat on the mat. Inhale as you start to drop the knees near the ears and settle into the pose. Hold this position for around 6 to 8 breaths. Press into finger pads, inhale and slowly come out of the pose. Indications: Stretching and strengthening the back, neck and lungs, stimulating the abdominal organs and thyroid glands, stretching the shoulders and spine. Can help reduce the symptoms of menopause, fatigue, stress, insomnia, backache, infertility and sinusitis. Contraindications: Diarrhea, menstruation, neck injuries, high blood pressure. Modifications to challenge: Squeeze the knees into the ears. Modifications to support: Place hands at lower back or perform Legs Up the Wall pose.
English Name: Headstand Sanskrit Name: Sirasana I Directions: Kneel on the ground. Interlace your fingers together and set the elbows on the ground shoulder-width. Squeeze the inner arms in and press the wrists firmly into the ground. Set the crown of your head on the ground and snuggle the back of your head against the clasped hands. Inhale and start to carefully walk your feet closer to your elbows. Actively lift through the top thighs, forming an inverted “V.” Firm the shoulder blades against your back and lift them toward the tailbone. Exhale and lift your feet away from the ground. Take both feet up at the same time. As the legs rise to perpendicular, actively press the heels toward the ceiling. Firm the outer arms inward and continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the tailbone lifting upward toward the heels. Stay for 5 seconds to 3 minutes. Come down with an exhalation, without losing the lift of the shoulder blades and both feet touching the ground at the same time. Indications: Calming the mind and can help relieve stress and mild depression, stimulating the pituitary and pineal glands, strengthening the arms, legs, and spine and lungs, can improve digestion, relieve the symptoms of menopause, asthma, infertility, insomnia and sinusitis. Contraindications: Back, elbow and wrist injuries, headache, heart conditions, high blood pressure. Modifications to challenge: Float legs up without bending knees. Modifications to support: Use a wall, pad forearms with blanket or mat.
English Name: Handstand Sanskrit Name: Adho Mukha Vrksasana Directions: Begin in Downward Facing Dog. Firm your shoulder blades against your back and rotate your upper arms in. Press the index fingers firmly against the ground and take a few practice hops, either one foot at a time or both. As both legs come off the ground, engage your deepest core muscles to help lift your hips over your shoulders. Perform this several times, each time pushing off the ground a little higher. Once stable, draw your front ribs into your torso, reach your tailbone toward your heels and squeeze the outer legs in. Stay in the pose 10 to 15 seconds, breathing deeply, and gradually work your way up to 1 minute. Indications: Strengthening the shoulders, arms and wrists, stretching the torso and legs, improving sense of balance, calming the mind, creating empowerment, can help relieve stress and mild depression. Contraindications: Back, shoulder or neck injuries, headache, heart condition, high blood pressure. Modifications to challenge: Straight leg jumps, stag variations, holding longer. Modifications to support: Pad the head with blocks, perform against a wall or continue working with “bunny hops.”
English Name: Crow Pose Sanskrit Name: Kakasana (sometimes also called Bakasana) Directions: Squat down from Tadasana with your inner feet a few inches apart. Separate your knees wider than your hips and lean the torso forward between the inner thighs. Stretch your arms forward, bend your elbows and place your hands on the ground. Snuggle the backs of the upper arms against the shins. Squeeze your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. Contract your front torso and keep your tailbone as close to your heels as possible. Lift one set of toes, and then the other, and then both. Now your torso and legs are balanced on the backs of your upper arms. Glue your inner knees to the outer arms, high up near the armpits. Set your drishti forward without compressing the back of the neck and hold for 30-60 seconds. Indications: Strengthening arms and wrist, practicing sense of balance, stretching the upper back, improving focus, strengthening the abdominal muscles. Contraindications: Carpal tunnel syndrome, wrist or hand injuries, some neck or shoulder injuries, some pregnancy. Modification to challenge: Straighten arms to Bakasana/Crane Pose. Modifications to support: Blocks under forehead or feet, block between feet or thighs, taking malasana.
English Name: Crane Pose Sanskrit Name: Bakasana Directions: Squat down from Tadasana with your inner feet a few inches apart. Separate your knees wider than your hips and lean the torso forward between the inner thighs. Stretch your arms forward and place your hands on the ground about 6-8 inches ahead of you. Grip the outer shoulders back toward your spine and start to elevate your heels. Lift up onto the balls of your feet and lean forward, taking the weight of your torso onto the backs of the upper arms. Contract your front torso, lift the sternum and keep your tailbone as close to your heels as possible. Lift one set of toes, and then the other, and then both. Now your torso and legs are balanced on the backs of your upper arms. Glue your inner knees to the outer arms, high up near the armpits. Set your drishti forward without compressing the back of the neck and hold for 30-60 seconds. Indications: Strengthening arms and wrist, practicing sense of balance, stretching the upper back, improving focus, strengthening the abdominal muscles and back. Contraindications: Carpal tunnel syndrome, wrist or hand injuries, some neck or shoulder injuries, some pregnancy. Modification to challenge: Straighten one leg into Flying Crow. Modifications to support: Blocks under forehead or feet, block between feet or thighs, taking malasana.
English Name: Tripod Headstand Sanskrit Name: Sirasana II Directions: Come into Prasarita and place palms onto the floor. Ensure that the hands are far enough away from the face to create “Chaturanga arms” — elbows over wrists, full ninety degree angle in elbows. Start to transfer weight from the feet to the arms and actively engage the shoulders away from the ears. Keep the shoulders lifting to prevent any extra pressure on the head or neck and the elbows in tight. Pick up the right leg, bending the knee, and place it lightly on the right triceps. Bend and place the left knee on the left triceps so you’re in a small perch. Instead of letting the weight bear down on your arms, keep the triceps engaged by pushing them into the knees. This will help you keep the shoulders lifted. Lift the hips up as the thighs draw tight to the chest. Stay compact as possible to help your center of gravity. Every few breaths remind yourself to lift the shoulders and keep the elbows in. Once the hips stack over the shoulders, the weight of the legs will lessen and the core will connect. Hook through the lower belly to lightly pull the knees off the arms into a pike position in your chest. Keep the inner heels and big toes touching as the legs draw up towards the ceiling. Hug the inner thighs to the midline, expand through the backs of the kneecaps and spread the toes. From here, reverse the process back into Child’s Pose , or back to Prasarita, or flex the feet, keep the body strong and drop into Chaturanga. Indications: Calming the mind, strengthening the core, back, neck, shoulders and arms, lengthening your spine, strengthening your lungs, can help relieve colds, cough, sinusitis, sore throat and asthma, can help alleviates stress, insomnia and depression, helps regulate your metabolism, improves memory, concentration, mental concentration and focus, allows for greater ease when practicing seated in meditation. Contraindications: Back injuries, neck injuries, headache, heart condition, high blood pressure, menstruation and low blood pressure. Modifications to challenge: Open feet to straddle or leg variations. Modifications to support: Keep toes on ground or knees tucked in.
FINISHING POSES English Name: Reclined Bound Angle Pose aka Goddess Pose Sanskrit Name: Supta Baddha Konasana Directions: Start in seated Baddha Konasana and use your hands to help you lie down or start on your back with knees folded together. Lay your arms on the ground, angled at about 45 degrees from the sides of your torso, palms facing up. Let your knees drop easily to the side and imagine that your knees are floating up toward the ceiling. Breathe for 5-10 cycles. Indications: Stimulating digestive and reproductive organs, improves circulation, stretching inner thighs, hips, knees and sacrum, can help relieve stress, mild depression, menstruation and menopause issues. Contraindications: Groin or knee injuries: Only perform this pose with blanket supports under the outer thighs. Modifications to challenge: Bring blocks or blankets under the knees or thighs for support. Use a sandbag to help sink the thighs down closer to the earth. Modifications to support: Place bolsters under knees, spine or hips.
English Name: Corpse Pose Sanskrit Name: Savasana Directions: Sit on the ground with your knees bent, feet on the ground. Lean back onto your forearms. Rest your pelvis, ribs and head onto the ground. Inhale and slowly extend the right leg, the left. Soften the lower back and broaden the back ribs and the shoulder blades away from the spine. release the arms to the ground and rest the backs of the hands on the ground. Quiet the physical body by softening the root of the tongue, the nostrils, the skin of the forehead and the jaw joint. Stay in this pose for 5 minutes for every 30 minutes of practice. Indications: Calming the mind, relaxing the body, resetting the parasympathetic system, can help relieve stress, depression, fatigue, insomnia, headache and high blood pressure. Contraindications: Back injuries or sciatica, middle to late pregnancy needs bolster. Modification to challenge: Stay longer. Modification to support: Place bolster or pillows under knees, raise head and chest with bolsters if pregnant.
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