From any kneeling position, sit your tail back toward your heels.

Take the knees as far apart as necessary to make your bump comfortable.

Sit back as far as is comfortable and rest your head toward the mat.

If you can’t reach your head to the mat, rest your chin on your hands.

You can stack your fists and rest your forehead there or use a block if you can’t quite get down.

Otherwise, you can stretch your arms out long in front of you and lower your head all the way to the mat.

Avoid Balasana if you are suffering from sciatica.

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