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Stretch Pose is a challenging
abdominal asana, which is common in Kundalini Yoga. It is similar
to, but more difficult than, Boat Pose (Navasana). If you're new
to yoga, do not make this your first abdominal practice. Start with
Leg Lifts and work your way up. There's no hurry.
Caution:
Stretch pose requires a great deal of strength in your
abdomen and lower back. First, be sure you can do at least 2 minutes
of Double Leg Lifts with proper
form. Then, try the single leg version of stretch pose. Then, you'll
be ready to safely work on the two-legged version.
Step-by-Step Instructions:
- Sit on your mat with your knees up in front
of you, soles of your feet on the ground
- Slowly round your spine on a long, strong
exhale
Holding your thighs while you roll back provides
leverage to stretch your spine long.
Your Lumber spine
- Use your abdominal and lower back muscles
to actively lengthen your back as you roll the lower half of your
spine to the ground. Stop rolling down when you get your spine
behind your heart onto the ground
- Press your lumbar spine very firmly into
the ground by pressing downward with your rectus abdominus (the
long, vertical ridge at the front of your abdominal wall). Tilt
your pelvis and tailbone slightly upward. Your breath will naturally
shorten in this pose. That’s not a problem. Resist the temptation
to stop breathing altogether, and keep your breath as smooth and
calm as possible
 Pelvis
tilted so tailbone is off the ground and, most importantly, abdominal
muscles press your lumbar spine into the
ground.
WARNING: do not let your lumbar
spine come off the ground in this pose. If it does, you will have
too much strain on the muscles along your spine. Use the simplest
version (one leg) if that’s right for you. If even this
causes your lumbar region to arch up from the floor, then work
on other abdominal exercises for a while. Try stretch pose again
in a few weeks.
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- Slowly lift one foot and lengthen the leg
in front of you. Keep the foot 6 to 8 inches off the ground (see
photo just above)
- Replace that foot, and do the same with the
other
- If one foot was not too difficult, try both
feet.
Remember the WARNING
above. Don't let your lower back (lumbar spine)
come off the floor
 You
will now have a slight forward bend throughout your spine, and
your abdominal muscles are still actively pressing your lumbar
spine into the ground.
- Stretch along the
arch of this gentle forward bend from your head to your heels
or toes (depending on whether or not your ankles are bent —
when first learning the pose try it with ankles bent to 90 degrees).
Maintain the downward pressure from your abdominal muscles
- Try to stay at least one minute to start,
or one minute with each leg if you are not yet ready for both.
Work with other abdominal exercises as well, and you will soon
be ready for 1 - 3 minutes in the two-legged version
Variation 1:
Try breath
of fire in the pose. Stay for 1 – 3 minutes.
Variation 2:
If you can handle both legs off the ground,
try bending one leg, placing the sole of your foot gently on the
inside of the opposite knee and lowering the knee of the bent
leg to the side until the inside of the thigh faces the ceiling.
Stay for 1 to 2 minutes on each side. This is an excellent exercise
for balancing the side-to-side strength, awareness and centering
of your abdominal region.
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