- Relaxes and releases the low back, hips, knees, and ankles.
- Massages the organs in the abdomen, the kidneys, and the adrenal glands.
- Relieves menstrual cramps and constipation.
- Calms, heals, and rejuvenates the entire body.
- Begin in Table Pose, with the tops of the feet resting on the floor.
- Bring the big toes together and reach the sits bones back to sit toward the heels.
- Rest the torso on the thighs and the forehead on the earth (or a folded blanket).
- Bring the arms down to rest at the sides of the body, with the palms facing up.
- Allow your body to soften and release into the earth, surrendering to the support of the surface beneath you.
- Bring the awareness to the breath. Allow both the inhales and exhales to slow down and become more full.
- Send your inhales into the back of the torso, allowing the back to lengthen and widen.
- On the exhales, release more deeply, allowing the body to be rejuvenated and healed.
- After a few minutes, complete the practice by slowly rolling up through the spine to sit on the heels.
- This posture may need to be modified during pregnancy and in cases of knee, neck, or low back pain.
- If there is ankle pain, try placing a rolled up towel under the front sides of the ankles.
- Blankets and bolsters can be used behind the knees or under the hips to support the pelvis.
- A folded blanket or bolster can also be used under the chest or head to provide additional comfort and deeper relaxation.
- Extend the arms forward in the final position to create greater length in the spine and open the shoulders. (Pictured)
- Practice with the knees spread wider than normal, crossing the elbows and resting the arms between the knees, placing the hands on opposite shoulders.