Pose of the month

1. Lie on your back on the floor, arms along side you, palms down.
   Bend your knees and place your feet hip width apart on the floor, heels directly underneath the knees, and feet pointing forward to prevent any rotation in the knee joint.
2. Inhale - and pressing your feet and arms firmly into the floor, gently curl the tailbone under, lifting the buttocks off the floor (keep your thighs and inner feet parallel). Continue lifting the spine off the floor, lifting up into a comfortable position.
3. Stay in the pose for up to 10 breaths; ensure you are comfortable throughout. Release with an exhalation, rolling the spine slowly down onto the floor, allowing the buttock spot release at the last moment.

Benefits

1. Stretches the chest, neck, and spine
2. Strengthens and open up the chest, hips and lumbar spine
3. Lengthens fronts of thighs
4. Stimulates the nervous system, invigorating the whole body
5. Stimulates abdominal organs, lungs, and thyroid
6. Stimulates and improves digestion
7. Helps relieve the symptoms of menopause
8. Relieves menstrual discomfort when done supported
9. Reduces anxiety, fatigue, backache, headache, and insomnia
10. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Contraindications and Cautions

1. Ensure head is level with neck, not on a block or pillow
2. Neck injury: avoid this pose unless you are practising under the supervision of an experienced teacher
3. Pregnancy: it’s generally recommended that women in the advanced stages of pregnancy should avoid this posture
4. Peptic or duodenal ulcers, or abdominal hernia should not perform this pose

Modifications

If you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support.

Sharon Price, August 2008

Bliss is a constant state of mind, undisturbed by gain or loss