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  • Come to kneel on the mat
  • Place the knees hip distance apart
  • The feet can be a little wider apart than the knees
  • The feet are turned over so one can press down onto the top of the feet with the toes pointing back
  • Place the hands on each buttock with the fingers pointing downwards
  • The arms are bent and the elbows tucked inwards
  • On the inhalation, carefully and all at once push the hands down onto the buttocks, press the top of the feet down onto the mat and bring the hips forward
  • In the exact same movement, start to arch the spine in reverse broadening the chest by purposely pushing the thoracic spine in to the sternum / bust bone
  • Slowly, one hand at a time, bring the fingers or hands to touch / hold the heels of the feet
  • The head can move back on the natural guideline of the body with the neck stretching backward
  • The thighs ought to be perpendicular to the floor
  • Hold the position for 3– 5 breaths as a newbie or 5-8-10 breaths as a more advanced practitioner
  • Release upright again by pressing onto the top of the feet, releasing the hold of the heels one hand at a time and bringing the upper body upright
  • The head comes up to neutral position last

 

Counterpose / Pratikryasana:

  • Balasana– Perfect for Beginners
  • Adho Mukha Virasana– Huge toes together, knees broad apart and extend forward with upper body between the knees, resting the forehead on the mat or on the back of the hands or rest the forehead on a block
  • Ardha Adho Mukha Svanasana, (New puppy Stretch)– Remaining on the knees with the thighs perpendicular to the flooring and the arms stretched forward as per Downward Confronting Pet position bringing the forehead to the mat
  • Adho Mukha Svanasana, (an inverted forward bend), for intermediate or sophisticated practitioners

 

Cautions and Modifications:

  • Don’t tilt the head all the means back if susceptible to headaches and migraines as compressing the neck in reverse may intensify or trigger a headache
  • Instead keep the head back but the stare looking directly up to the ceiling or head upright with the stare looking forward
  • If versatility doesn’t enable reaching the heels then tuck the toes of the feet under onto the mat and then reach for the heels, this modification allows for more height and easier flexibility to reach the heels
  • If this back bend proves even more of difficulty then put 2 blocks, one on the exterior of either knee and place the hands on the highest point of the blocks when in the back bend
  • Alternatively keep the hands on the buttocks weighing down and tilt in reverse as far as adaptability and convenience levels allow
  • Always exercise a forward flex in the past and after a back flex to re-align the spine

 

Benefits:

  • Stretches the spine backwards
  • Rejuvenates and tones the spine
  • Helps to alleviate back ache and recuperation from spine injuries
  • It’s helpful for lesser back and sciatic discomfort when there’s a slight displacement of the lumbar vertebrae, practising this asana helps to return the discs to the original position
  • Stretches the thigh muscles
  • Expands the chest which in turn facilitates and improves breathing
  • Corrects round drooping shoulders with regular practice
  • Tones and triggers the kidneys
  • Massages the stomach organs, generally the digestive organs and increases flow to the stomach region
  • Creates heat in the body
  • Relieves tiredness by re-energizing the body

 

Chakra Association:

Manipura and Anahata Chakras.