A simpler version of standing eagle. Lying eagle pose allows us to deeply stretch the shoulders and hips while working core. Opens rear deltoids and rhomboids on the back of the shoulders, too. It also strengthens adductors and opens abductors. You may also receive some hip alignment during this posture. It is recommended to follow this posture with a front body opener such as Bridge pose.
Laying on your back, inhale and bring the knees to the chest.
With knees bent, cross the left leg over the other leg and hold.
Your left foot goes under your right ankle in a twist.
Lift your arms at shoulder level, perpendicular to the mat.
Bend your elbows and place your left elbow inside the right elbow crossing.
Grasp your left hand with the right hand.
Modifications: You can rest your feet on the floor and cross arms at elbow, point fingers to above head. Arms can be crossed with a hand on the opposite shoulder.
Contraindications: To avoid lower back strain, move the knees forward towards chest until your lower back is on the floor.
Did you know you can do this pose while sitting in a chair too? It makes it a great stretch for when you're at a desk all day.
The Backhealer Method is a simple and effective self-care method that personalizes the ancient therapeutic practices of breathing, massage, and movement to stimulate the body's innate healing response to back pain.