1. Start in mountain pose. Separate your feet about 3.5 to 4 feet apart by taking your left feet back.
2. Inhale, press your feet firmly on the ground, draw your navel in, lengthen your tail bone, square your hips and interlace your fingers behind the back.
3. Exhale, bend forward towards your knees, and rest your forehead on the knees or the shin depending on your flexibility.
4. To release the posture, press your back heel firmly into the ground and come up slowly. Repeat on the other side.
Hold anywhere between 15 seconds to 1 minute on each side (left and right).
Avoid this pose if you are suffering from back injury or high blood pressure and do Ardha Parvottanasana instead (beginner version of Pyramid pose).
Why it works?
The human head is a pretty heavy organ weighing approximately 8 pounds. We put a lot of strain on our neck muscles by dropping our heads while working on phones and laptops.
Trauma can seriously affect our breathing pattern. Due to constant panic and anxiety, we do a lot of shallow breathing by raising our collar bones and shoulders instead of breathing deeply from the abdomen, putting additional strain on the neck muscles. This generally leads to tightness in our neck and shoulder areas.
A headstand is an excellent pose to relieve tension from the neck and shoulder muscles. It also improves the body’s alignment by getting the head and rest of the body in a straight line. The inverted posture leads to an increased supply of blood to the brain to regulate the autonomic nervous system.
1. Begin in the child’s pose.
2. From the child’s pose, sit upon the heels. Bring your arms together and make a tripod on the ground.
3. Place the head on the ground with the back of the head against the hands. Raise the hips and walk your feet towards the head. Keep the hips up and knees straight.
4. Bend the knees in towards your chest and bring the heels up to the buttocks.
5. Straighten the back and knees.
6. To come out of the posture, bend the knees bringing them to the chest and slowly bring your feet back to the floor.
Start with 15 seconds and gradually deepen the practice to hold up to one minute.
- Do not attempt the pose if you are suffering from back pain, neck problems, heart condition, high blood pressure, glaucoma.
- Women should not do this posture during menstruation or pregnancy.
5. Pond Pose
Why it works?
The solar plexus or the third chakra located in the stomach area governs self-empowerment and willpower. When we face a traumatic situation and our sense of self or safety is threatened, it can manifest as an energetic imbalance in the solar plexus. It can physically manifest as shallow breathing or gastrointestinal problems.
Pond pose is an excellent stretching pose that relaxes the abdominal muscles and enables us to do deep abdominal breathing.
1. Lie flat on the back.
2. Stretch your arms overhead and lengthen your spine.
3. Inhale deeply and allow your belly to rise up.
4. Exhale completely and contract your abdomen to return to its original position.
It is a stretching pose to elongate the spine. Hold it for as long as it is comfortable.
None unless mentioned specifically by your physician.