semisequitur

Cues to practice:

1. Lie face down with legs extended, tops of the feet pressing into the mat.
2. Place your palms under your shoulders, with your elbows close to your body.
3. On an inhale, press gently into your hands and lift your chest.
4. Keep the elbows slightly bent and shoulders relaxed down the back.
5. Engage your legs and avoid over-compressing the lower spine.
6. To exit, gently release back to the floor and rest with your head turned to one side.

Alignment issues and cues:
Watch for shoulders creeping toward the ears, which requires conscious engagement of the shoulder blades to draw them down the back. Students often overcompress in the lower back by pushing forcefully with the hands rather than lifting from the upper back. The elbows tend to splay out to the sides when they should hug toward the body. Keep the feet hip-width apart with legs active, as letting the feet widen diminishes the support of the pose. Finally, avoid dropping the head back excessively—instead, lengthen through the back of the neck.

Props and Modifications:
A blanket under the hips or pelvis provides cushioning for sensitive hip bones. A block between the thighs helps engage the inner legs and maintain proper leg alignment. If shoulders or wrists are tender, placing hands on blocks reduces the range of motion and makes the pose more accessible.

Chakras, Metaphors, Insights:
Anahata (Heart) – Opening the heart center, vulnerability and courage in backbending
Manipura (Solar Plexus) – Building inner fire and strength in the core
Metaphor: Rising like the cobra—awakening from inertia, lifting toward the light while staying grounded through the earth of the lower body