This asana is similar to the first asana discussed in this Lesson, Blanket Roll in 3 Positions. Like Blanket Roll in 3 Positions, this asana is simple and effective. It is easy to set up and is great for taking tension and stress off the spine, back, and shoulders. Where is asana differs is in the hips and shoulders. This asana raises the hips off the ground allowing for a deeper back bend. This deeper back bend opens the hips and stretches the hip flexors as well as opens the chest and heart by allowing the shoulders to gently stretch toward the ground. This benefits the body by releasing tension and stiffness in the neck, back, and shoulders, as well as stimulates the respiratory system, increasing lung capacity. This also helps to improve posture, reduce stress and anxiety, and boost energy which helps to relieve chronic fatigue.

For a full break down of how to practice this asana, refer to your textbook “RESTORATIVE YOGA FOR LIFE”. You will also see what chakras are affected and how the doshic balance is affected as well. For quick reference to how the chakras and doshic balance are affected, see below.

Chakras
Chakra Four:Heart, Love, or Anahata (Unstuck) Chakra. This is the love and equilibrium chakra. Its goals are balance, compassion, and acceptance. Its location is the heart.
Chakra Five:Throat, Visuddha, Vissudha, Vishuddhi, or Vishuddha (purification) Chakra. This is the communications and sympathetic vibrations chakra. Its goals are clear communication, creativity, and resonance. Its location is the throat.

Doshas
VataThis dosha is increased in this asana.
PittaThis dosha is increased in this asana.
KaphaThis dosha is decreased in this asana.


Additional information on this asana

  • In the textbook “YOGA: THE PATH TO HOLISTIC HEALTH by B.K.S. Iyengar you can find a variations of this pose using a chair.
    • CHAPTER 5: YOGA FOR STRESS
      • Asanas for Stress
        • Viparita Dandasana (Inverted staff pose)

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