Bring the knees into the chest rapidly, raising the pelvis and lower back
up. Straighten the legs when the lower back begins to rise.
Take the legs slowly down behind the head and place the hands into the
lower back for support.
If possible allow the legs to come all the way down to the mat.
The tops of the feet can be on the mat if you point them but for a deeper
back and leg stretch push through the heels and allow the ballpoint of the
feet to touch the mat.
Create space around the neck for the elements to flow.
There are 2 variations shown but many others exist. Notice the
difference in the curve between the first pose shown and the one with the
hands over the head to the right. Many of the back muscles are stretched
by allowing the spine to curve.
Benefits Hamstring muscles, back muscles and neck muscles are stretched. If the
hands are interlocked behind the back the shoulders will also be
stretched. When the hands are stretched over the head little muscles in
the spine are stretched.
The Trapezius muscles are well stretched during this exercise. See more about poses and back muscles.
Yoga Teacher Tips
Always warn the class about entering this pose carefully and slowly
especially if they have a neck injury. Many people have neck injuries and
this pose may be performed mildly with ease but if performed too deep or
entered too fast this pose can aggravate many neck issues.
Vinyasa Yoga Sequencing and Flowing Vinyasa Yoga postures to transition from and to:
