Couch Pose - Paryankasana
Step by Step Instructions:
Begin by sitting on your heels in vajrasana.
Inhale and come up onto your knees. Take the back of the calf muscle and
roll it outward to make space for your buttocks to sit on the floor,
in between your heels in virasana.
Connect to your breath here, allowing your knee joints to open.
Place your hands on the soles of your feet. Lift your buttocks, lengthen
the back of your pelvis and lie back onto your elbows. Arch back
and come to rest the crown of your head on the floor.
Fold your arms above your head. Holding onto your elbows, allow your armpits to open.
Now bring your awareness back to your base. Move the outer ankles and
outer calf muscles in toward your mid line and roll the top of your
little toe joint down towards the floor. Broaden your inner knee to
your outer knee. Roll your inner thighs down and wrap your outer hips in toward your midline.
Lengthen the back face of your sacrum, move your pubic bone toward your navel,
without gripping your buttocks and move your lower abdomen skin back into your spine.
Pull your side ribs up toward the ceiling. This will bring your scapula deeper onto the
back ribcage, expanding and opening your lower and mid chest area.
Pull your elbows in toward one another and against that, broaden your
collarbones away from one another to open your very top chest and the front of your throat.
Take long, smooth and even breaths here.
To come out of the pose, unfold your arms and take a hold of your heels.
Draw your chin into your chest; place your hands on the floor to help push yourself up to sitting in virasana.
Lift your buttocks slightly and come to sitting on your heels in vajrasana, with your hands on your thighs.
Props required: Not Required
Movement Type: Back Bend
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Chest
Physiological Focus: Circulatory System, Endocrine System, Reproductive System, Respiratory System
Therapeutic Focus: Asthmatic Symptoms
Contraindications:Avoid this movement if you have a back injury, a knee injury, if you are suffering from a headache, a migraine or if you are pregnant of menstruating.
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