Vinyala

Pose sheet

Stretch Pose (Kundalini)

Lying supine, raise your head, shoulders, and straight legs; reach toward your feet.

Open this pose in the 3D body

Steps

Support

Sacrum and lower back; head, shoulders, hands, and feet unsupported.

Enter

  1. Lie on your back; draw your knees toward your chest.
  2. Engage your abdomen and keep your sacrum against the floor.
  3. Inhale; exhale and straighten your legs, feet about 6 inches high.
  4. Raise your head and shoulders, bringing your chin toward your chest.
  5. Raise arms alongside your body, hands 6 inches high, palms facing inward.

Hold

  1. Keep your lower back supported, without arching.
  2. Keep your legs together, knees straight, and feet pointed.
  3. Reach your straight arms toward your feet.
  4. Match inhalation and exhalation; maintain an uninterrupted rhythm.

Exit

  1. Gently lower your head, arms, and legs; rest on your back.
Breathing
Rapid, continuous nasal Breath of Fire: active exhalation, spontaneous inhalation.
Gaze
At the tips of your toes.
Duration
1–3 minutes.

Adapt

Adaptations

  • Bent kneesBend your knees, keeping your feet lifted.
  • One legLift one leg; keep the other supported and alternate.
  • Supported heelsRest your heels lightly; keep your head and shoulders lifted.
  • Deep breathingBreathe deeply while holding the pose.

Variations

  • Hands-above-thighs variation: hands above your thighs, palms facing down.

Signals of effort

  • Both straight legs suspended close to the floor.
  • Head and shoulders lifted without support.
  • Straight arms unsupported.
  • Rapid, continuous nasal breathing.