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| Asana Analysis: Queen's Pose: A physical therapist's view on how yoga applies to everyday life |
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by Lisa B. Minn, PT - September 26, 2011
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Provided by The Pragmatic Yogi
This is a restorative pose that I learned during my prenatal teacher training and it is one that is a very popular way to finish a prenatal class but you don’t have to be pregnant to enjoy it. This pose is similar to Reclined Bound Angle but is more supportive and relaxing.
Muscles Stretched: No muscles should be stretched in this pose. Because pregnant women have large amounts of a hormone called relaxin, they are already naturally flexible so stretching is not usually a goal in prenatal yoga.
Points of Body Awareness:
*Be sure that you feel completely supported by your props. You should not feel any stretching or pulling in the shoulders, neck, inner thighs or anywhere else.
*Your hands can be resting on your belly or on blocks or cushions along your sides.
*Allow the belly to relax completely. If you are pregnant, this is a good time to be aware of your baby and your connection to him or her. If you are not pregnant just enjoy the sensation of your belly rising and falling with the breath.
*Stay in this pose for as long as you like. Ideally, you can spend at least 10 minutes here for the benefits of deep relaxation.
To Modify: This pose requires a lot of props so be creative with what you have. Wrapping a blanket around the tops of the feet, as pictured above, provides a surprising amount of support to the legs. You may not even need extra support under the thighs.
PT Notes: The torso is supported upright at an angle of 30-45 degrees. This prevents vena cava compression in women in their 2nd and 3rd trimesters. It is also a good option for others who do not tolerate lying flat including those with vestibular problems, hiatal hernias or congestive heart failure. It is also an ideal pose to practice when fighting a cold or experiencing nasal or sinus congestion.
See Reclined Bound Angle for notes about using this posture for those with adductor strain or pelvic floor dysfunction.
Lisa Minn is a licensed physical therapist and yoga enthusiast. She has been incorporating aspects of Yoga and Pilates into her physical therapy practice since 2001 and became a certified yoga instructor in 2004. Her experience ranges from working with athletes at West Point and Georgetown to instructing elderly and wheelchair-bound clients in the fundamentals of Hatha Yoga. Lisa has conducted several lectures and workshops across the US, as well as in Honduras and Peru, where she volunteered her services. She currently resides and practices in Northern California. This and other articles by Lisa can be found at The Pragmatic Yogi.
The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.
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