Chakravakasana (Ruddy Goose Pose)
Easy
Information Chart
| Translation | The Ruddy Goose Pose |
| Position | Kneeling |
| Direction | Forward Bend |
| Style | Symmetrical |
| Benefits | Primary: Stretch the muscles of the back and spine Secondary: stretch the hamstrings and the back of the body |
| Difficulty | Easy |
Vinyasa Krama
Start on your hands and knees with a neutral back. On your next exhale, bend your knees and bring yout head and arms to the ground. On the next inhale, go back to hands and knees. Repeat for 5-8 breaths.
Preparation
Cat-Cow, Balasana (Childs Pose), Banana Pose
Counterposes
Cat-Cow, Balasana (Childs Pose), Shavasana (Corpse Pose)
Contraindications
Avoid this pose if you are suffering from acute back or knee issues.
Variations
- Move hands and knees on one sode forward by 2 inches, and fold into a deeper stretch on the opposite side
- Add arm variations where you thread the needle