Reverse Corpse Pose. Courtesy/Jacci Gruninger
By JACCI GRUNINGER, MS, C-IAYT
Los Alamos
Last week I discussed the cognitive brain function benefits from restorative yoga. Today, let me introduce to you one of my favorite restorative poses – Reverse Corpse Pose. Belly down poses are often considered mind, body and breath quieting poses. This one is no exception.
In this belly down position (prone position) there is gentle pressure against your internal organs. Many disciplines of yoga believe this is like giving your organs a massage. While the belly is compressed, the large muscles of your back can relax and soften.
What you’ll need to practice this posture:
- Yoga bolster or two bed pillows.
- Yoga blanket or bath towel (folded about the width from your sternum to your hip bones and 1-2 inches thick).
- Yoga blanket or bath towel rolled to place under your forehead.
Moving into the posture:
- Place a bolster lengthwise on your yoga mat or floor (if you don’t have a yoga mat you may want to put a blanket or towel underneath you for comfort).
- Place the folded blanket across the middle of the bolster making a “t”.
- Lie down over the bolster with the base of your sternum at the top of the blanket and your bottom of the blanket below your lower belly. Adjust until it is comfortable.
- Let your knees turn out and move your elbows in line with your shoulders, arms relaxed.
- Rest your forehead on the rolled blanket or towel.
- Relax your jaw and face.
- Stay here for 5-15 minutes.
- When you are finished, press back into child’s pose and then make any easy movement that feels good.
This is a good posture to do at the end of the day especially if you have been sitting at a desk, traveling and/or driving.
About Jacci Gruninger:
Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist, Focusing Coach and Facilitated Stretch Practitioner. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork, focusing, stretching and bodywork. Her Yoga Therapy Center is at 190 Central Park Square #212. For her in person and online teaching schedule and information on her other services, visit www.yogawithjacci.com.