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A deep inversion and forward fold from Halasana (Plow Pose) where the knees are brought towards the ears. It provides an intense spinal stretch and abdominal compression, calming the nervous system and promoting introspection.
From Plow Pose, bend your knees and bring them towards your ears.
Keep your hips stacked over your shoulders.
Arms can remain interlaced or hands can support your lower back.
Ensure a stable foundation in your shoulders and upper back.
Keep your elbows drawing toward each other if hands are interlaced.
Allow the weight of your body to rest on your shoulders, not your neck.
Maintain a long, decompressed spine; avoid forcing the knees down.
Relax your jaw and face, allowing for deep, even breathing.
Deeply stretches the entire spine, neck, and shoulders.
Compresses the abdomen, stimulating internal organs and aiding digestion.
Stretches the hamstrings and glutes.
Calms the nervous system and helps relieve stress and fatigue.
Promotes introspection and quietude.
Place 2-3 folded blankets under your shoulders, allowing your head to rest on the mat to preserve the natural curve of your neck and prevent compression.
Stand at the student's head. Place hands on the sacrum and gently guide the hips upward, encouraging the knees to descend further.
Avoid pushing; focus on guiding the energy of the pose. Ensure no neck strain.
Gently press down on the student's outer shoulders to ensure they are rooted, providing a stable base for the inversion.
Ensure the student does not turn their head; communicate clearly about this critical safety point.
Put your knees by your ears.
Invite the knees to descend toward the ears, allowing for a profound internal compression and release of the posterior chain.