Lying down westward pose
The lying down westward pose is an intermediate pose. Beginners can practice it once the body has gained the required flexibility.
Lie down on the floor with your arms resting next to you and your feet hip width apart. Bend your knees and bring them to your chest.
Slowly raise your legs up into the air, do not fold your knees once you’ve raised them. If your body is not flexible enough, use your hands to raise your legs up. Hold the back of your calves and bring your legs close to your face, your knees to your chest and your feet to your face.
Yoga Lying Down Pose
When you bring your feet to the face, lift your hips and the buttocks off the floor and rest your body on your neck, shoulders and the upper spine. Your shoulder blades should be touching the mat for support. Cross both your hands against the back of your feet, just above the ankles, so you are pressing them towards your face.
Stretch through your heels and toes and relax in this pose for at least 30 – 60 seconds. Return to the normal pose by releasing your hands off the feet and bringing your feet back to the ground. Relax in the corpse pose. Ensure to breathe normally during this pose.
Benefits of the lying down westward pose
- This pose stretches the lower back
- It strengthens the shoulders and the spine
- It stretches the legs, hamstrings and the thighs
- It is a great workout for the abdomen
As a beginner, ensure you relax your head neck and shoulders so you do not strain them. You can use a cushion under the lower back for support initially.