The back of the head, neck, shoulders and upper arms are on the floor. The torso and hips are lifted, supported by the hands. The feet are parallel and in line with the sit bones or hips.
1. Lie on the floor.
2. Place the heels in line with the sit bones or slightly wider. Feet are parallel.
3. Take the shoulder blades down and into the back.
4. Press into the feet to lift the hips and pelvis off the floor.
5. Keep the back of the head, neck and shoulders on the floor and support the hips with the hands.
Watch A Video on Chatush Padasana produced by Yoga Journal's LiveMag.
Chatush Padasaana strengthens the back muscles and improves flexibility of the spine. This tones the nervous system and reduces fatigue. The organs in the pelvis are rejuvenated. Backbends lift the mood and help one develop confidence.
Place a strap around the fronts of the ankles if you are unable to reach the your ankles with the hands.
Place a block under the sacrum lengthwise for support under the pelvis.
Place the feet on a chair or stool to help lift the pelvis.
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