This is a great pose if you:
Are experiencing anxiety, stress, or depression
This pose activates the parasympathetic nervous system to activate a sense of calm
Are struggling with insomnia
Feel bloated
Have neck pain
Have back pain
Have tight inner hips
Avoid/Modify this pose if you have a:
Knee Injury
Ankle Injury
Hip Injury
Props for this pose:
No props are necessary for this pose unless you need to modify. If you are making modifications you'll need:
1-3 Blankets
1 Bolster
Step 1
Begin in a table-top position on hands and knees with toes untucked. Open the knees out toward the outer edges of the mat.
*Modifications for Knees:
There are a few ways to give more support to the knees in this pose. The first is to use a folded blanket underneath the knees as padding.
If the deep bend at the knee causes pain, roll up a second blanket and place it behind the backs of the knees.
Another way to take some sensation out of the knees is to bring the torso higher using a bolster. Place the bolster vertically in front of you to lay the belly, chest and head down onto.
Step 2
Send the sits-bones back toward the heels.
Step 3
With the arms extending forward, palms face down. Lower the heart and forehead (or 1 cheek) down to the floor (or bolster if using).
Hold for 1-7 minutes