As this pose works directly to massage the digestive organs – specifically the colon – it is important to bend the right leg first – to massage the ascending colon. Then move to the left and the descending colon.

• Strengthens lower back muscles
• Improves flexibility of upper back and spine
• Massages abdomen and pelvic muscles
• Improves function of colon
• Remedy for painful wind and constipation
• Massages reproductive organs

• Extended leg coming up off the floor (Place blanket or folded mat under thigh/ back of knee )
• Neck and back pain (head and shoulders remain on floor)

• High blood pressure
• Neck and back pain (Head and shoulders remain on ground)
• Slipped disc and sciatica
• Advanced stages of pregnancy

• Place blanket or folded mat under thighs or backs of knee to help legs extend
• Place blanket or folded mat under head and shoulders to help forward roll of back
• Keep head, shoulders and back in reclining start position to avoid any pressure on neck and upper back
• Press thighs to outside of belly and chest to avoid pressure on abdomen during first trimester pregnancy
• Place blanket under lower back during second trimester of pregnancy
• Lie on side during third trimester

• Bring hands to outside of bent knee foot in a reclining lunge
• Progress to stage 2 of this pose – bending both knees
• Dead bug – with both knees bent, bring hands underneath and press thighs to side of chest
• Dead bug rock – add knee circles or rocking
• Thread-the-needle-asana – crossing one leg over the other

• Corpse pose – savasana (knees bent or straight)
• Revolving abdomen stretch – jathara parivartanasana (knees bent or straight)
• Shoulder bridge – Dwi Pada Pitham