This pose is recommended for continuing students or those who are comfortable with back bending poses. As this pose in a little more challenging, make sure to honor your body, moving mindfully, and listening to your intuition. It is advisable to learn this pose first under the supervision of a qualified yoga instructor before practicing it at home on your own. This pose should be practiced with caution if you have neck or upper spine problems.
1. Lie on your back with the soles of your feet flat on the ground. Move your feet about hip width apart and bring your feet close enough to your buttocks that your knees are directly above your heels.
2. Slowly lift your pelvis up off the ground moving your tailbone down towards your heels. Roll your shoulders under and lengthen your neck.
3. Pause here for a moment and check that your lower back and neck feel comfortable before going any further.
4. If you are still comfortable, lift your pelvis high enough to slide a yoga block underneath your sacrum. Check that you are using your abdominal muscles to lift your pelvis, and that there is not too much pressure on your neck. Once you have the yoga block securely placed drop your pelvis down and let a small amount of your body weight sink into the block.
5. Stay here for 30 seconds or longer; find the balance between using your abdominal muscles, and letting the yoga block support your pelvis. Breathe evenly, let your eyes and brain soften.
6. When you are ready to lift your pelvis; slide the block out, and lower your pelvis back to the floor. Straighten your legs and relax your shoulders. Rest on your back for a moment enjoying the benefits of the pose.
Benefits: Stretches the chest, neck, spine, and pelvic muscles. Calms the brain and nervous system. Stimulates abdominal organs, and strengthens abdominal muscles. Improves digestion, and stimulates the lungs and thyroid.
