How to do Advasana
The below cues and yoga sequences added by yoga teachers show multiple ways to do Advasana depending on the focus of your yoga sequence and the ability of your students.
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Use your breath to help the spine return to neutral.
Feel what this does for you. Allow the thoughts that come up to pass by. Be willing to feel and not allow the mind to think or judge.
Take both arms up over head & interlace fingers
Point toes & stretch through whole body, then relax
Turn palms outwards, tuck the toes, flex feet & repeat stretch, then relax
Repeat if needed
Making your way to lay flat on your belly, arms out long towards top of mat, toes stretched to back of mat. Taking a long body stretch, inhale arms next to hips to prepare.
bring arms out in front of you and put palms together and reach
Exhale, release your forehead to the mat. Take a deep breath in and a big sigh out. Sway your hips side to side.
bring your forehead to touch on the mat.
Sway your hips from side to side.
Serenity comes when I surrender.
warrior pose, what are our strengths, how are we a warrior in our daily life
A. After releasing from the pose Viparita Karani , relax the spine by stretching the entire body on your back
B. Move and turn to one side and roll over on your tummy face down, and stretch the body with feet apart and bring the forehead on the floor and breath expanding the tummy and pushing it ...
Rest here for a few breathes.
bring forehead to stacked hands
release / forehead on stacked hands, opposite hand on top
take few deep breaths to relax the spine
A. From Uttanasana, bring the body to complete rest.
B. Lie down on your back and bring the body to Reverse Corpse Pose with arms stretched out at the shoulder level.
C. Begin the breathing, which could be fast at the start, and slowly as the breathing comes under control bring the awareness of t...
Discover more cues, teaching ideas, and how to do steps at How to Do Advasana
Like other relaxing yoga poses, Advasana (Reverse Corpse Pose) has it’s own advantages whether practiced at the end of a yoga session or practiced solely to relax the body and mind. Some of the important advantages or benefits of Advasana are explained below.
- Relaxes the muscles: Advasana, if practiced as a restorative pose, after the practice of other yoga poses, brings the muscles to relax completely with conscious breathing. If the practice involves opening of the lower back with yoga poses in a yoga sequence like, Locust Pose (Salabhasana), Plank Pose (Phalakasana), Cobra Pose (Bhujangasana) and Dhanurasana (Bow Pose), then ending the sessions with Advasana is a must to relax the lower back muscles.
- Removes Fatigue: This yoga pose brings the body back to "normal" removing the fatigue after a strenuous yoga session. The calming of the muscles and the breath brings in a slow supply of oxygen to the entire body thus removing fatigue.
- Controls Blood Pressure: If this yoga pose is practiced with the guidance of a trained yoga teacher using proper support and modifications, it helps in controlling the blood pressure to a great extent. But ensure this should not be practiced while the blood pressure is high.
- Improves the Posture: It is believed that Advasana corrects the posture of the entire body if practice...
As this pose, Advasana, puts pressure on the belly and the chest as they are resting on the ground, it is best to be avoided by women during pregnancy. Someone with a very stiff neck or any kind of injury to the neck should avoid this pose.
Advasana Variations: Below are some common variations of the yoga pose Advasana with base pose as Reverse Corpse Pose (Advasana).
Sometimes Advasana (Reverse Corpse Pose) can also be practiced along with Makarasana (Crocodile Pose), as a variation to relax the nerves and the muscles to a deeper level. Here in Makarasana, the arms are crossed and placed below the forehead. The legs are placed wide apart from each other making sure the the stomach touches the floor completely. The other variations for this pose, in Makarasana, is placing the chin in the palms with elbows bent in front of you. This posture improves the stiffness around the shoulders and the neck. Makarasana works mainly with the diaphragmatic breathing unlike Advasana which is abdominal breathing. Thus one could practice either Advasana, when one is working with the lower back to relax, or one could practice Makarasana, if one wants to relax the upper back and the neck.
Resting Half Frog Pose Hands Under Head Vishraam Ardha Bhekasana Hands Under Head
Supported Half Frog Pose Supported Ardha Bhekasana
Reverse Corpse Pose Head Sideways Advasana Head Sideways
Crocodile Pose Makarasana
Resting Half Frog Pose Vishraam Ardha Bhekasana
As much as this pose, Advasana, may seems easy to practice, it requires to follow the right method and the conscious way to get the maximum results. Hence given below is the step by step method to be followed to get the posture right.
- Begin this pose, seated in Vajrasana at the centre of the mat, folding the knees and sitting on the heels. Stretch the back upwards and take a few breaths here.
- Inhale and stretch the arms above your head and as you exhale go forward bending at the hips and bring the stretched arms on the floor in front of you and relax the forehead on the mat/ floor. Exhale completely here.
- Stay here for a few breaths and relax the upper back trying to place the chest close to the thighs or the floor in front of you.
- Inhale and slowly raise the body away from the heels still placing the arms stretch out in front of you and drag the upper body forward placing the chest, abdomen, thighs and face on the floor completely exhaling here.
- The entire body is now flat on the floor in prone, with arms stretched out in front of you, bringing the feet close to each other with toes touching the floor and the soles facing upwards.
- Begin the slow breathing, after the entire body is touching the floor with the forehead too close to the floor. The slow breathing should raise the lower back up and down simultaneously with every inhalation and every exhalation.
- Bring the awareness of the body, relaxing right from the tip of the toes to the tips of the fingers moving upwards slowly with inhalation and exhalation, while the tummy pushes the floor along with the breathing.
- Breathing should be natural and rhythmic and the body should not move while the breathing is under control. A conscious effort to relax the body with the movement of the breath is most essential for getting the full benefit of this pose.
- One can take this practice for about 24 breaths or more depending on the need of this pose and the reason for practice of this pose, The Reverse Corpse Pose.
- Mentally start to detach the mind from the entire body, and begin to feel the numbness of the body as the detachment begins. This practice will ensure a better relaxed body and mind. The entire torso, the neck muscles, the hips, the shoulders will begin to relax removing the stiffness completely.
- To release from this pose, bring the arms down to the body and slowly turn towards one side and be seated. One could end this pose by coming to a seated position and chanting the OM or the Bhramari Pranayama for about 8 rounds to bring further calmness to the mind and the body.
Some alternatives to make Advasana (Reverse Corpse Pose) comfortable for someone with a stiff neck or for someone finding it difficult to breathe are mentioned below.
- Placing a blanket at the forehead will help in removing the difficulty in breathing.
- Placing a blanket below the chest will not bring too much pressure to the diaphragm and hence breathing can be smooth.
- If someone is suffering from a very stiff neck, then placing the blanket below the chest and the face should help to make the pose comfortable.
- If the knees feels hard and uncomfortable, placing a blanket below the knees should give a great support.
- One could avoid placing the face on the floor and place it sideways if the breathing is not comfortable. Make sure the neck is turned both ways during the practice, in order to get complete relaxation on both sides of the neck and the shoulders.
Advasana Preparatory Poses
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Advasana Relaxing Follow-up Poses
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Advasana Level Up Follow-up Poses
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Advasana Yoga Sequences
Advasana Titles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Advasana:
- Reverse Corpse Pose
Advasana sanskrit title is Advasana
Please click on the link below to listen to Sanskrit pronunciation of Advasana:
Play Sanskrit audio pronunciation for Advasana