Enter
- From Plow Pose, separate your feet about twenty inches.
- Bend your knees and draw your thighs toward your chest.
- Rest your knees beside your ears and shoulders.
- Wrap your arms around the backs of your legs.
Steps
Support
Thoracic back and knees; back of the head in contact.
Hold
- Keep the embrace and relax any remaining effort.
- Distribute the rounding throughout your spine.
- Keep your head centered.
Exit
- Release your arms and return to Plow Pose.
- Slowly lower your back and legs.
- Rest on your back in Śavāsana.
- Breathing
- Breathe slowly and deeply.
- Gaze
- Eyes closed.
- Duration
- As long as comfortable.
Adapt
Adaptations
- Plow Pose with a chairStay in Plow Pose, feet resting on a stable chair.
- Happy Baby with grounded pelvisLie back, spread your knees, hold your feet; keep hips grounded.
Variations
- Karṇapīḍāsana: arms extended and fingers clasped.
- Reclining Yoganidrāsana: legs behind your neck, hands behind you.
Signals of effort
- Pelvis above your head.
- Spine and neck flexed under the weight of your legs.
- Deep flexion in both hips and knees.
- Thighs close to your chest limit its expansion.