By Dan Charnas
One posture unique to Kundalini Yoga and used frequently is Stretch Pose. Although it can be challenging, when done correctly it has a tremendous effect on the entire body. Stretch Pose activates the third chakra. By working on the navel point, stretch pose resets the entire nervous system and strengthens the abdominal area. In conjunction with Breath of Fire, it is calming, rejuvenating, and it purifies the blood. By working on the third chakra, it boosts resolve and self-esteem.
- Lie on your back.
- Raise your head and heels 6 inches off the ground.
- Focus the eyes on the toes and stretch the toes so they point away from you.
- Place your arms either above your thighs with the palms facing down but not touching the legs, or along side your legs with the palms facing your body but not touching.
- Begin Breath of Fire.
In many sets, this posture is held for 1-3 minutes. Most people can muscle through the first 30 seconds or so, then the body may start to shake and the face may go into contortions, and then—collapse. Beginners are not expected to hold up for the full time.
Here are some techniques to master the posture without too much effort. First, understand that even though this posture takes some physical strength, it isn’t physical strength that keeps you up. It’s the navel center and the breath that gets you through. If you engage proper technique it takes less, not more, effort to go the distance.
The Lower Back and Legs
To create better stability in the posture, press your lower back into the floor as you raise the legs and apply a slight root lock. This action draws the navel center in and keeps the lower back in constant contact with the floor. It also brings the focus of the exercise to the navel center and provides the necessary base for the posture. Keep your toes pointed and feel the stretch from the navel center all the way down to your feet.
The Chest and Head
To raise your chest and head, first lengthen the back of your neck and bring the chest and head off the ground at the same time, then pull the chin into the throat into neck lock. This brings the heart center off the floor and creates a counter stretch from the navel center to the top of the head. If your head comes up too far, you put pressure on the heart and make it harder to keep your lower back on the floor. Mindfully lengthening your neck will help counter this tendency. Your upper body is stretching toward the top of your head and your lower body is stretching toward your feet. The navel center becomes the balance point or fulcrum of your body.
The Breath
Your breath doesn’t need to be overly rapid; it should remain at a steady pace throughout the exercise. You may have noticed that breathing faster doesn’t make the time go by faster. Maintain a rate of 2 to 3 breaths per second and mentally chant the mantra Sat Nam. If you can focus on the breath and the mantra, and relax the muscles that aren’t needed, the time will fly by!
As you get more proficient in the posture, investigate different areas of your body and discover the muscles you don’t need to use to maintain the posture and relax them. For example, the muscles in your face are not holding up your legs, so try relaxing them; try a little smile. The energy released from the face can be used by the muscles that are actually needed to maintain the pose. As in all postures, you should be relaxed yet focused.
Stretch Pose TipsFor beginners, 3 minutes of Stretch Pose is close to impossible. Here are some simple techniques to gain confidence:
Allow your body to work into the posture, experimenting with these suggestions until you have built up the necessary strength of body and mind. Before too long, you will breeze your way through 3 minutes of Stretch Pose. |
Benefits of Stretch Pose
Contraindications for WomenDo not practice Stretch Pose in the following circumstances because it puts extra pressure on the female reproductive organs:
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Dan Charnas is a journalist, screenwriter, record producer, and teacher. He writes about culture, race, and politics for a number of publications including the Washington Post and the New York Press. His new book, “The Big Payback: The History of the Business of Hip-Hop,” is a 40-year narrative of the executives, entrepreneurs, hustlers and handlers who turned rap music into the world’s predominant pop culture. Dan has been a teacher of Kundalini Yoga for nearly a decade, certified by the Kundalini Research Institute. He teaches regular classes in New York, and contributes regularly to YogaJournal.com.
Previously published in Aquarian Times, Spring 2004
Sat Nam,
I respectfully suggest that this article should have information regarding the affects of the eyes focused on the tip of the toes while in stretch pose.
blessings
Sujog Singh
Sat Nam! I am so grateful for your clear explanations. The one from last month on Sat Kriya was very good also. Stretch pose has always been difficult for me. I am inspired by this article to try it more often and eventually master it. Thank you!