Caution: Do not do this exercise
after giving birth until your doctor says it is okay. If you have knee, hip, or
shoulder problems, don't do this pose. If you feel any pain when you do this
pose, stop. Talk to a yoga instructor about how to adjust the pose. Or ask him
or her to teach you a different pose that doesn't cause pain.
on the floor with the soles of your feet pressed together. Your knees should be
bent, and your feet should be as close to your body as is comfortable without
If you plan to use props, place the yoga blocks under
your knees or use a blanket (see step 3 for instructions on how to position the
blanket). You want to support your knees at the level where they are
comfortable when you recline. Use more than one pillow if needed. You do
not want to strain to have your knees as close to the
floor as possible.
If you are using a blanket to support your knees, wrap
it around you under your knees, as shown.
To support your back, take one or more stiff blankets
and place them lengthwise under your back so that your torso and head will be
supported when you lie down. Make sure that the blankets are wide enough to go
under your shoulders as well. You may want to position the blankets so that
they fit with the curve of your spine when you lie down, as shown. You can also
use a blanket as a pillow to support your head, as shown.
You should be sitting just in front of the blankets so
that when you lie back, your torso and head will be supported. You may have to
test to see how many blankets to use.
Gently lower yourself to the
Put your arms out to your sides at about a 45-degree
angle with your palms facing up. Close your eyes, and breathe normally.
At first, stay in the pose for up to 1 minute. Later you
can stay in the pose for longer periods of time—up to 10
May 15, 2012
Patrice Burgess, MD - Family Medicine & Steven Locke, MD - Psychiatry
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