This restorative shape nourishes the whole spine. It opens the hips and groin area creating the sense of connection and grounding.

It unloades the pressure on the chest and abdomen,  softening the front.  

HOW TO

Get down on your knees. Any pressure on knees, try propping with pillows.

Take a moment to feel wether to keep your knees together or apart.

Begin to lower your torso down while checking in with your spine.

Rest the front of your torso down on a bolster/long pillow for more support and release.

Keep your forehead down and stretch the back & sides of the neck OR

Turn your head to one side and then halfway during the hold turn it to the other side. 

Keep the breath even between the right and the left halves of the body.

Focus your mind on emptiness, present moment. 

Stay for 5-7 min.

Aim to relax completely, letting go of resistance both mental and physical.

Let go off your hips and the holding.

At any point if something feels too much, exit the pose in a SLOW manner.

Targets: groins, inner & outer thighs, ankles & feet,  spinal column. 

Benefits

• Soothes the nervous system and activates parasympathetic response
• Performs traction for your spine thus loosening vertebral pressure
• Increases circulation
• Helps with going inward into experiencing emotions and sensations.

TIPS

1. Move the tailbone down to feel the spine lengthening. 
2. To open the lung channel, glide your arms overhead.
3. For more frontal release , keep a bolster (long pillow) under the torso and tuck one end between the legs. 
4. Rocking gently from side to side (with knees together) helps with blood and lymph flow.