Resting Poses

Resting Pose 1:

अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog

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अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog

HOW TO ENTER & EXIT:
Entering:
• From tabletop, tuck toes; exhale lift hips up/back to inverted V; press hands; lengthen spine; chest toward thighs; neck relaxed, gaze to navel/thighs.

Exiting:
• Bend knees; lower hips to tabletop; optionally Child’s Pose.

BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate; sacrum nutates; scapulae upward rotate/elevate; GHJ flex/external rotate.

BENEFITS:
Strengthens arms/shoulders/legs; stretches spine; improves circulation; calms mind; aids digestion; can ease hamstring/low-back tension; opens chest; builds core; improves balance; encourages mindfulness.

CONTRAINDICATIONS:
Carpal tunnel; shoulder injuries; high blood pressure; late pregnancy; recent shoulder/arm/back surgery.

MODIFICATIONS:
Blocks under hands or heels; feet narrower or wider; gentle hip sways; bend knees to lengthen spine.

TEACHING TIPS:
Cue to root through index knuckle; wrap triceps down; tilt sit bones high; keep ribs drawing in.

Resting Pose 2:

बालासन – Bālāsana – Child’s Pose

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बालासन – Bālāsana – Child’s Pose

HOW TO ENTER & EXIT:
Entering:
• Kneel big toes touching; knees wide or together; sit to heels; exhale fold torso; forehead to mat; arms forward or alongside.

Exiting:
• Deepen breath; lift head; walk hands in; rise to kneeling or seated.

BASIC JOINT POSITIONS:
Knees flex; ankles neutral; hips flex; shoulders relaxed; elbows extended (arms forward) or slightly flexed (arms back); spine lengthened/rounded; head/neck neutral.

BENEFITS:
Calms mind; relieves fatigue; stretches hips/thighs/spine; eases back tension; aids digestion; supports emotional balance.

CONTRAINDICATIONS:
Knee issues; late pregnancy (modify with wide knees/props); recent knee/hip/back surgeries—consult first.

MODIFICATIONS:
Blanket under shins/knees; bolster under torso; arms back for rest; forehead on block.

TEACHING TIPS:
Cue to soften belly to thighs; melt shoulders; breathe into back ribs; surrender weight of head