BackbendsAdvanced
Celestial Spirits Pose
Valakhilyasana
Valakhilyasana extends the Rajakapotasana arc until the back leg lies flat, bathing the pelvic spine in heat and vitality.
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How to Perform
- 1
From Eka Pada Rajakapotasana I, clasp the back ankle with both hands as the head rests against the foot.
- 2
Contract the hips and lift the coccyx to slide the back knee farther from the torso.
- 3
Without releasing the ankle, extend the back leg until the thigh, shin, and top of foot drape flat on the floor.
- 4
Push the chest forward, lengthen the arms along the leg, and draw the head toward the heel.
- 5
Hold for several breaths, release the ankle, and repeat on the second side.
Benefits
- Rejuvenates the lumbar spine and sacrum by increasing circulation.
- Keeps the pelvic organs and urinary system healthy through deep extension.
- Strengthens neck and shoulder muscles while expanding the chest.
Alignment Cues
- Front knee stays in line with hip; avoid collapsing outward.
- Back leg extends directly behind the pelvis.
- Shoulder blades draw down the back to open the heart.
- Head reaches for the heel without jamming the neck.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Lumbar disc herniation
- • Hip labral tears or instability
- • Untreated knee injury
Recommended Props
BlanketBolsterStrap
Tags
AdvancedBackbendsHipsShouldersSpinal ExtensionSpineasana