South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

Instrutions:
Begin in table top position (Majariasana) with the wrists aligned under the shoulders and the knees under the hips, with a nice flat back. Breathe here and experience this pose for a few breaths.

When ready, inhale and root the hands down onto the floor, then engage the abdominals and as you exhale, slowly start to raise your sit bones up towards the ceiling with knees still bent. The heels do not have to touch the floor.

With your shoulder blades going down the back, and spine lengthened, attempt to get those sit bones up as high as is comfortable. Straighten your legs a little bit if you feel like you can today. Hold for a few breaths.

To come out of the pose, inhale, then exhale and release down to the floor and counter the pose with Child’s Pose (Pranatasana).

Benefits:
- Increases circulation, massages organs, energizes the body
- Lengthens the back, hamstrings and calves
- Good for counter-acting fatigue

Cautions:
- Wrist issues, Carpel Tunnel Syndrome
- High blood pressure
- Pregnancy

Modifications:
- Wrist issues - can use a blanket or wedgeboard to lift the palms of the hands to have less of a harsh angle on the wrists
- High blood pressure - the gaze is more forward, so as not to have the head too far below the heart
- Pregnancy - can use the wall behind the feet for stability or a chair

Disclaimer: Yoga articles on various techniques of yoga are submitted from various sources and independent teachers. We recommend you seek personal instruction from a qualified Yoga Teacher in all aspects of yoga, including these articles. Never move into pain, and always check with your doctor if you have any questions or health concerns regarding your ability to do any yoga technique. By engaging in the practices described or any other material on this website, you agree to do so at your own risk, and therefore personally assume all responsibility