Bah-lah-sah-nah
A foundational restorative posture that invites a profound sense of surrender and internal reflection. It serves as a universal sanctuary for resting the nervous system while gently lengthening the posterior chain.
Fold forward over the thighs.
Rest the forehead on the earth.
Let the hips melt toward the heels.
Bring big toes to touch; knees wide for space or together for back support.
Reach arms forward for length or back by the heels to release shoulders.
Lengthen the tailbone away from the crown of the head.
Allow the front of the shoulders to broaden and drape toward the floor.
Gently stretches the lower back, hips, thighs, and ankles.
Decompresses the spine and releases tension in the neck and shoulders.
Promotes mental quietude and sensory withdrawal (Pratyahara).
Place a block under the forehead if it does not comfortably reach the mat to keep the neck neutral.
Fold a blanket under the knees to alleviate pressure or sensitivity.
Place a bolster lengthwise between the thighs to fully support the chest for deep restoration.
Stand behind the student, place palms on the sacrum with fingers pointing toward the heels, and apply gentle downward and back pressure.
Do not press on the lumbar spine (lower back); ensure the pressure is directed toward the heels.
Place hands on the side ribs and gently encourage a broadening motion with the breath.
Be mindful of student's breath capacity; do not restrict the movement of the diaphragm.
Curl into a ball.
Bring your focus inward as your body gently rests over your thighs.
Put your head down.
Rest your forehead on the floor, relaxing your brow.