In Restorative Yoga, this asana is considered to be the in-between pose for Bridge Pose and Legs Up the Wall Pose. This is because the legs are not elevated as high as they would be in Legs Up the Wall Pose, but are not low and in line with the body as they would be in Bridge Pose. This benefits the student because this asana allows them to practice a mild inversion. The legs are elevated above the chest, however, they are not elevated as high as they would be in Legs Up the Wall Pose, making this asana a fantastic choice for those students who have especially tight hamstrings. So students that would feel discomfort by lifting the legs straight up, as they would do to practice Legs of the Wall Pose, can practice this inversion instead to experience the benefits that an inversion can provide.

For a full breakdown on how to practice this asana, refer to your textbook “RESTORATIVE YOGA FOR LIFE”. The textbook will provide a breakdown of this asana as well as some benefits to practicing it. Since this asana is an inversion, student will benefit from the “reversing gravity” effect. The “reversing gravity” effect gives organs (like the heart) a chance to rest, allows the fluid that settled in your feet to circulate, and encourages energy flow. Below are some additional benefits to be gained by practicing this asana.

• Strengthens and stretches the neck, shoulders, chest, back, spine, abdomen, hips, quadriceps and hamstrings. Great for runners.
• Calms the mind, body, and nervous system, which helps relieve fatigue, anxiety, stress, insomnia, mild depression, and tension.
• Improves digestion by massaging internal organs, and the abdominal muscles.
• Stimulates the cardiovascular system increasing blood supply to the cervical and thoracic region, assisting the parathyroid, pituitary and pineal glands and stretches the heart, as well as increases circulation in the throat and stimulates the thyroid gland. This helps sooth menstrual and menopausal discomfort and aids with headache / migraine pain, digestion, and constipation.
• Improves the Respiratory System by opening the chest and breathing through the diaphragm, which is therapeutic for students with asthma, bronchitis, congestion, throat ailments, sinusitis, and relieves sinus pressure. Also relieves palpitations and breathlessness.

Now for the contraindications.

1. Students with recent or chronic injury to the lower back, knees, or shoulders should avoid this pose.
2. Students that have a severe neck injury (like spondylitis), severe migraines, lower back injury, severe back pain, a weak back, stomach ulcers, a hernia, recent abdominal surgery, constipation, diarrhea, has a weak stomach or intestines, are in their menstrual cycle, or are pregnant (after the second trimester) should avoid this pose due to pressure on the neck, core, and abdomen.
3. If the student has high blood pressure, they should use caution in this pose.
4. Although this posture can be beneficial for the knees, if you have had a knee replacement or a severe case of osteoporosis you should avoid this posture.

Lastly, see below for a breakdown of the chakras that are affected by this asana along with how it affects the doshic balance of the body.

Chakra Two:Sacral or Svadhisthana (sweetness) Chakra. This is the chakra for emotion, sexuality, and attraction of opposites. Its goals are fluidity, pleasure, and relaxation. Its location is the abdomen, genitals, lower back, and hips.

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

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