[Pose Of the Week] Sage Nahusha Pose (Advanced)

Stretch the back, arms, shoulders, & lower body as you open your heart to surrender in Sage Nahusha Pose…

Pose Dedicated to Sage Nahusha (Nahushasana) – Also known as Sage Nahusha Pose – is an intermediate-to-advanced-level yoga pose that offers a deep stretch for the legs, ankles, and hips, while also stretching the spine and opening the chest. A challenging variation on Camel Pose, this backbend pose improves posture and stretches and strengthens the core muscles. It is thought to activate the Crown, Heart, Third-Eye, and Throat chakras, and may help to alleviate menstrual discomfort, stress, and anxiety.

Pose Dedicated to Sage Nahusha is typically included in the Ashtanga yoga Series 4 sequence.

If you are new to the pose, you may wish to rest your hands on blocks until you gain the flexibility to bring them all the way to the floor behind you.

Those with ankle, hip, knee, back, or shoulder injuries should avoid this one.

How to Do Sage Nahusha Pose:

Start in a kneeling position. Maintaining a hip-width gap between the knees, stand tall on your knees, with your spine long and erect. Breathe here, calming the mind and body for a moment.
With an inhalation, spread the knees wider and bring the feet together, toes pointed backward.
Now, place your hands just below the small of your back, with your elbows pointing backward.
Keeping your core muscles tight, breathe slowly and deeply as you begin to bend slowly backward, supporting your hips with your hands.
On an inhale, release each hand, one at a time, and bring your fingertips to the floor behind you.
Release the heart and chest upwards towards the ceiling, relaxing the head and neck gently backwards, bringing the crown of the head towards the floor.
Breathe slowly and deeply, focusing on a release in the neck and lower back. Stay here for about 6 breaths, or as long as you are comfortable, focusing on feeling your chest lifting towards the ceiling as if you were floating up off the floor.
To release, inhale, and slowly lift up out of the pose, bringing your sternum forward and your arms back to your sides.
Exhale, bring the knees together, and sit on your heels in Rock Pose. Then relax forward into Child’s Pose, and rest here for several breaths or as long as you like.