Freebird Pose
CHAKRAVASANA
OVERVIEW & PURPOSE
This stimulating asana heats the core and back muscles, and is great as warm-up when time is limited. Because the core and back muscles are stimulated during this pose, it’s great for people with poor posture and weak back muscles.
BENEFITS
- Improves balance
- Mental focus
- Great for people with back pain
- Stronger abdominal muscles
PREPPING FOR THE POSE
This pose can be practiced on its own, you’ll notice even greater results if practiced on a “warm body”. Poses to help you achieve that would be:
- Leg Lifts
- Cycling
PROPS & VARIATIONS
Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.
GETTING INTO IT
Feel this pose in your abdominals, hips, thighs, low back and glute muscles.
- Begin in a tabletop position, shoulders and wrists stacked as well as hips over knees.
- Engage your core, extend your leg back. The leg straight and hips squared.
- Gaze forward to help balance. Extend your opposite arm in front.
- Stay here for 3 breaths.
- As you exhale, return to the neutral position without your knee touching the mat.
- Instead look down, bring your knee towards the chest, and elbow to knee.
- Inhale as you extend your arm and legs, repeating 5 times.
- Continue on the opposite side.
THINGS TO CONSIDER
- Can you notice one side feels easier?
- Where do you feel this pose the most?