SUKHA GHERANDASANA

Backbends

Difficulty:

Description

SUKHA GHERANDASANA Asana group: backbends Translation of the name from Sanskrit: • sukha — ease; gheranda — the sage Gheranda, author of the Gheranda Samhita. 1. Setup Starting position: sit cross-legged or in vajrasana. Place the palms on the floor behind the back. Lift the pelvis and the chest, building a soft backbend. Gaze forward and breathe evenly, drawing the shoulders back and down. 2. Simplified and advanced variations Simplified variations: • support on the forearms; • place the palms closer to the pelvis. Advanced variations: • lift the pelvis higher; • fully straighten the arms. 3. Injury prevention Do not force the lower back into the arch. Reduce the range if you feel compression in the spine. Avoid with acute pain or herniated discs.