pin-DAHS-ah-nah
An advanced inversion that follows Urdhva Padmasana, where the Lotus-bound legs are lowered towards the face, compressing the torso. It provides a deep spinal decompression, internal organ massage, and profound introspection.
From Upward Lotus, lower your Lotus-bound legs towards your face.
Keep your hips stacked over your shoulders.
Arms can remain interlaced or hands can support your lower back.
Ensure a stable and comfortable Lotus Pose and Shoulderstand before attempting Pindasana.
Maintain active support through your arms and hands (if supporting the back).
Allow the weight of your legs to gently compress the torso, creating a deep forward fold.
Keep the spine long; avoid any sensation of crunching in the neck.
Relax your jaw and face, allowing for deep, quiet breathing.
Deeply stretches the entire spine and neck, providing decompression.
Compresses the abdomen, stimulating internal organs and aiding digestion.
Intensely stretches the hips and glutes from the Lotus position.
Calms the nervous system and promotes deep introspection.
Helps alleviate stress and mental fatigue.
Place 2-3 folded blankets under your shoulders, allowing your head to rest on the mat, to protect your neck during this inversion.
Stand at the student's head. Place hands on the sacrum and gently guide the Lotus-bound legs further towards the face, assisting the forward fold.
Avoid pushing; focus on guiding the movement. 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; this is critical for neck safety.
Bring your knees to your face.
Invite the Lotus-bound legs to descend toward the forehead, embracing the profound internal compression and release.