The Sage
- Focus: Spine
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: backache, hip pain, constipation, asthma, exhaustion
- Contraindications: spinal injury, blood pressure (high or low), diarrhea, insomnia, migraines
The Sage
Note:
The sage strengthens and stretches your spine while stretching your shoulders and energizing your brain. It offers relief to sufferers of backache and hip pain. Experts also believe the sage can offer relief for indigestion, constipation, backaches, restlessness, exhaustion, and asthma. Those with a back injury should only perform the sage under the supervision of an experienced instructor. Individuals with blood pressure problems, migraines, diarrhea, or sleeplessness should avoid it entirely.
Pose Instruction
- Begin by sitting in staff pose. Sit down on the ground and stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is suspended straight and tall, rising from your hips to the sky.
- Bend your right knee, resting the sole of your right foot on the ground. Pull this foot close to your sitting bones. Rotate your left leg slightly inward and anchor your upper thigh into the ground. Press down your left heel and move the bottom of your big toe away from your abdomen. Press the inside of your right foot into the ground while relaxing your inner right groin.
- Anchor the thigh of your straightened left leg to the ground to help elongate your spine. Rotate your body to the right, hooking your left arm over your right thigh. Hold the outside of your thigh with your hand and use this leverage to pull your thigh up while letting your right hip press into the ground. Press the tips of your fingers into the ground behind your abdomen, raise your torso to lengthen it, and angle it slightly forward. Let your groin fall into your abdomen.
- Elongate your spine with each inhale and rotate your body further as you breathe out. Keep your thigh close to your stomach and angle yourself across your shoulder blades to create an upper backbend. Slowly turn your head to the right.
- Stay in this position for 30 to 60 seconds.
- To exit this pose, breathe out as you release your arms and return to staff pose
- Repeat the process with the other side of your body.
Disclaimer
In this article, I have shared The Sage : Yoga For The Back. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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