[Pose Of the Week] Stretch It Out with Pool Pose (Beginner)

Stretch your arms, shoulders, back, and more, improve posture, and relieve back pain with Pool Pose.

Pool Pose (Tadakasana) – also known as Pit Pose or Reclined Arms Overhead Pose – is a reclining yoga stretch for the whole body – from fingertips to toes. You will often find this pose at the end of a yoga practice, or as a break between more intense strengthening exercises. This beginner pose is not difficult, but it provides a wide range of benefits, from stretching the shoulders, neck, and abdominal muscles, to improving posture, relieving back pain, and more. It is also a calming pose that helps to relieve stress, and is believed to open the heart chakra. This stabilizing pose also helps build core strength, and is a great stretch to do in a sequence with twists or back bends.

To make the pose more comfortable, you may wish to place a rolled towel or blanket under the back of your neck for support.

This is generally a quite safe pose; however, those with high or low blood pressure may want to avoid this one.

How to do Pool Pose:

  • Lie on your back on your yoga mat in Corpse Pose (Savasana), with your palms facing down.
  • Take 5 slow, deep breaths, focusing especially on relaxing your arms, shoulders, back, and hips evenly on the floor.
  • With a deep inhalation, raise your arms and stretch them straight above you on the floor, palms facing up. Keep your neck and shoulders relaxed.
  • Tuck the tailbone forward and draw the navel up and back, pressing your lower back towards the floor and hollowing the abdomen.
  • Stretch deeply from your fingertips to the soles of your feet, and take several deep breaths.
  • To come out of the pose, bring your arms slowly up and lower them to your sides.
  • Rest here in Savasana for several minutes.


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