Reverse Corpse Pose
Advasana
STEPS
From child pose, stretch the legs back and lower to lying on the belly. Place the fore head on the ground. Extend both arms over the head. Rest the palms on the ground. Stretch the legs back, one at a time. Relax the whole body, breathing into the back chest. To exit the pose, push back to child.
TEACHER QUEUES
VISUALIZATION COMMENTS
Breathing should be natural and rhythmic. Awareness is on relaxing the whole body. You may want to try a body scan here, relaxing each part of the body, beginning with the toes and making your way to the head. Alternatively, you might try a balloon meditation, visualising the body floating on a cloud above the ground, light, relaxed, and moving with the breath.
TECHNICAL COMMENTS
Reverse corpse pose is a resting pose, similar to savasana, of particular benefit to those with back or neck pain as there is no weight is placed on the spine. The hips and pelvis release into the ground. As the belly and chest are resting on the ground, instruct students to breath into the back of the chest.
BENEFIT COMMENTS
- Relaxation of back
- Improves posture, alleviates pain for those with scoliosis and kyphosis
- Alleviates pain from slipped disc, stiff back or neck
WATCH OUT FOR
- Turned head (neck and spine should be straight)
- Difficulty breathing (place blanket under chest)
CONTRAINDICATIONS
- Pregnancy (practice side-lying savasana)
MODIFICATIONS
- Place block under forehead
- Place blanket under chest
VARIATIONS
- Interlock fingers and place palms on back of head, elbows rest on floor
- Interlock fingers and place palms on floor, forehead on fingers
YOGA COUNTER POSES
- Child pose (Balasana)
- Easy pose (Sukhasana)
- Corpse pose (Savasana)
Written By: Brenda Hamlet
Brenda Hamlet, is teacher and journalist in Oxford, England. More information about Brenda can be found at www.pret-a-yoga.com
JOIN OUR NEWSLETTER
- Class planning tips
- Pose instruction articles for teachers
- Marketing, student retention and management tips