January 2020: Supta Kapotāsana
Supta Kapotāsana
(Figure 4 Stretch / Supine Pigeon)
This pose helps to release the low back and hips without putting pressure on the knees. It also allows the upper body to stay relaxed. Use the wall to help increase or decrease the level of sensation. Let the body surrender to gravity while remaining in an active stretch.
Steps:
Start by laying on your back and with your legs up the wall. Keep the hips neutral, and butt on the floor. If the sit bones are lifted slide away from the wall until they are flat on the mat. If your back feels uncomfortable, move a bit further from the wall.
Slide your left food down the wall to bend into the knee. Cross your right ankle over your left knee, keeping the foot flexed. You will start to feel the stretching sensation in the right hip and glute — if it is too much, slide your left foot higher up on the wall. If your low back feels uncomfortable, move a bit further from the wall.
Make sure both sides of your waist are even, avoid shortening the sides of the body. If necessary back farther from the wall.
Add a small rock side to side. Notice how the stretch changes as you change the angles. Find a spot where there’s a lot of sensation, but you can still breath deeply. Hold 2-3 minutes and repeat on the other side.