This pose Very effective for releasing lower back tension. It is especially effective following the
hip opening sequence.
This pose is also very therapeutic for the brain and sinuses. When the head is hanging below the heart, the brain and sinuses get extra circulation. This is often the first pose I will do when I feel a cold coming on. Please use caution if you have high blood pressure or heart problems. Come out of the pose if you feel pressure behind your eyes or ears.
You will need a chair and some blocks for this pose.
1. Sit on a chair with your feet shoulder width apart or wider. Place your knees in line with your feet.
2. Moving mindfully start to slowly bend forward visualizing your spine lengthening out of your pelvis.
3. Hold this position briefly with your spine fully lengthened, breathing evenly.
4. Slowly start to bend down until you feel a stretch in your legs and back. (use the blocks under the hands to support your weight if you can not reach the floor)
5. Let yourself hang relaxing your neck and upper back.
6. Hold this position as long as you are comfortable.
7. Bring your right foot up and place your ankle on your left thigh.
8. Lengthen your spine forward visualizing the spine moving forward out of the pelvis. (you may not need to move very far to get a stretch here, please honor your range of movement)
9. Rest your hands on your legs or on some blocks. (If you can bend that far)
10. Hold this position until you feel the stretch in the hip diminish.
11. Repeat the stretch on the other side.
Benefits: Brings extra circulation into the brain and sinuses. Lengthens the spine and stretches the Erector spinae muscles. Loosens and releases the sacrum. Relaxes the muscles of the pelvis and lower back. Massages and oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs.
© written and modeled by Christine Wushke, Photo's by Dianne Wushke.