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A gentle yet profound heart-opening backbend performed supine, often from Lotus Pose. It expands the chest and stimulates the throat, relieving tension in the neck and shoulders while invigorating the body and mind.
Lie on your back, lift your chest.
Rest the crown of your head lightly on the floor.
Keep your legs extended or in Lotus Pose.
Keep the hips and legs grounded, whether extended or in Lotus.
Press through your forearms and elbows to lift the chest.
Draw shoulder blades down the back, creating space in the neck.
Ensure the weight on the head is minimal; the lift comes from the chest and back muscles.
Gaze toward the third-eye or soften the gaze upwards.
Opens the chest, lungs, and throat, improving respiration.
Stretches the intercostal muscles, neck, and abdominal wall.
Strengthens the muscles of the upper back and neck.
Invigorates the mind and body, combating fatigue and mild depression.
Relieves tension and anxiety, promoting a sense of freedom.
Place a block (flat or on its side) under your upper back (between the shoulder blades) and another for your head if a passive backbend is preferred.
Place a folded blanket under your head if the crown doesn't comfortably reach the floor, to avoid straining the neck.
Lie on a bolster placed lengthwise along your spine to create a supported, gentle heart opening.
Stand at the student's head. Place hands on the upper back (between shoulder blades) and gently encourage an upward and forward lift of the chest.
Avoid pressing on the neck; ensure the student feels supported and not pushed.
Gently guide the student's shoulders down and back, encouraging the chest to open more fully without straining the neck.
Ensure the student's neck remains long and comfortable; avoid any pulling.
Lift your head back.
Gently release the crown of the head toward the earth, allowing a spacious opening across the front of the throat and chest.