If you have a spare moment, the Stretch Pose to rejuvenate and relax is ideal. There are many ways in which we use Kundalini Yoga for relaxation, but this is one of the best. While it takes beginners time to master this position, the sooner you start, the easier it will be.
Before we get started, it’s important to note that women should take extra care with this pose. You should not practice this position after the first 120 days of pregnancy, during a pregnancy with complications, or during the first few days of your moon cycle.
Benefits of This Pose
- Relaxes the entire body
- Strengthens the navel point
- Gives energy and rejuvenates
- Supports reproductive organs
- Tunes nervous and digestive systems
How to do This Pose
To make this pose more comfortable, you may want to use a yoga mat. Alternately, you will find that any type of soft material does the job. Here’s how you can get it right.
Start by lying flat on your back. Bring both feet off the floor by roughly six inches. Lengthen your neck and then raise your head off the floor by six inches too.
You can pull the chin in toward the throat into neck lock. Doing so will bring the heart center off the floor, making this position slightly easier for beginners.
Bring your arms up above your thighs with the palms facing down. Alternately, you may want to bring your arms by the side of your legs with your palms facing your legs. Do not touch your legs.
If you’re finding it hard to stay up, press your lower back firmly into the floor to help create more stability. You can also apply a slight root lock at this point too.
The aim is to hold this position for between 1 and 3 minutes. However, this can be a challenge for beginners. So, you should start with smaller periods and/or use some of our tips for beginners (see below!).
During this stretch, you should focus your attention and eyes on your toes. Your toes should be pointed away from you and you can set your eyes on their tip.
Breath and chant
When you are in the right position, it’s time to start the Breath of Fire. Don’t go too fast! This breathing technique needs to be slow and steady. Instead, you should aim for 2-3 breaths per second. Mentally chant the Sat Nam mantra as you breathe.
Pose Tips for Beginners
Mastering the Stretch Pose is not easy and beginners may find it a challenge. Fortunately, there are some small changes you can try for yourself:
- Alternate, raising one leg at a time. Doing so will give you extra balance. You may also want to try bending one of your knees.
- Put your hands under your buttocks. This alteration will give you extra stability.
- Try Stretch Pose and then rest. You may want to start by trying this pose for just 10 seconds, having a10 second break, and then trying again.