Upward swan pose

BENEFITS:

Mechanic:

this pose compresses the lumbar spine and targets the gluts as well as the hip flexors from the back leg.

Energetic:

targets the gall bladder channel and the stomach-spleen.

Mind/emotions:

stimulating and energizing.

CONTRADICTIONS:

Be cautious in case of a knee injury on the front leg.

HELP & PROPS:

If you are leaning to one side, place a blanket under the hip to stabilize the pose. Use a block if your hands are not reaching the ground. Come onto the fingertips or onto the knuckles to increase compression in lumbar spine if this is available to you.

TIME RECOMMENDED:

Three to five minutes.

RELEASING THE POSE:

Lean on the side opposite to your back leg and gently drag your back leg forward to lay back in Savasana.

ADDITIONAL TIPS:

Do not hesitate to play with the pose with gentle head movement or increase a flexion or extension around the cervicals.

 

 

 

 

Huge inspiration in preparing yin yoga descriptions was Sebastian Pucelle and Murielle Burellier website:

with-yinyoga.com