There are many benefits to this pose including improved digestion and elimination through the increased blood flow to the abdomen. Regular practice enhances the strength of the hips, pelvis and thighs. Overall, this pose creates a tranquil calm feeling that aides in stress reduction and promotes mindful clarity.
Small Bolster or Pillow
1) Come into a kneeling position on your mat. You may wish to kneel onto a pillow or folded blanket.
2) Allow your heels to drop out and sit down onto the inner arches of your feet. Keep in mind if there is strain to the knees place a bolster or pillow under your pelvis and sit bones. This will alleviate the deep knee flexion and the related discomfort for some bodies.
3) Once sitting, take a moment to align the spine lengthening from the tailbone out through the crown of the head. The pelvis tilts forward as the spine lengthens encouraging a restorative alignment.
4) Allow the shoulders to drop away from the ears and feel the sits bones/pelvis grounding into the support beneath.
4) Rest your hands, palms facing down, softly onto the thighs
5) Maintain this alignment for 5 minutes continuing to lengthen the spine on the inhalations and spread the collar bones on the exhalations.
On the inhalation ground the sits bones down towards the earth. On the exhalation imagine the crown of the head lifting up towards the sky.
Use with guidance from an experienced yoga teacher if knee problems are present.