ARCH POSE

1. Lie on the back, legs and feet together, arms by the sides, palms down.

2.Walk the feet as close to the buttocks as possible. The feet and legs are together, feet flat on the floor.

3. Inhaling, lift the hips as high as possible, arching the small of the back.

4. Hold for a few seconds with the breath out. Make sure the legs stay together and the feet remain flat on the floor.

5. Exhaling, slowly lower the hips to the floor.

6. Extend the legs and relax deeply.

VARIATION 1: Repeat the posture two or three times without breaking the breathing pattern before straightening the legs to relax.

VARIATION 2: Do Variation 1 using a squared breath: Inhalation, hold, exhalation, hold; each part timed to the same count.

BENEFITS: The legs, feet and arches are strengthened. The back is gently flexed, preparing it for more intense flexing. The reproductive and abdominal organs are strengthened and toned. This pose helps to prevent or correct prolapses of these organs.

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