Ok, there isn't actually any alcohol involved in this martini- but a teacher of mine used to call this pose her 'yoga martini' because after a long day she would settle into this pose for a few minutes and her tensions would melt away. This pose is a gift- and in the spirit of holiday giving I wanted to share it with you.
You will need a block (preferably wood but foam will be fine).
Lie on your back with your feet flat on the floor, have the block within arms reach. Press your feet down and lift your hips just like bridge pose but come up on your toes so your hips are high enough to place the block under your sacrum* so you can rest your hips on the block. Take a few breathes here and then if you want more take your feet off the floor, you knees will come toward your chest. If you feel stable here take your legs straight up toward the ceiling and tada! Take a minute or so here (or more, stay as long as you like).
The transition out of this pose is just as important as the pose iteself, first put your feet back on the floor, then lift the hips just high enough so you can move the block and come down onto you back. GENTLY hug your knees into your chest, you've just been in a backbend for a while and hugging the knees puts you into a forward bend so move slow. A gentle twist might feel good to further release the lower back as well.
ENJOY!
*your sacrum is the flat bone just above your tailbone. Between your lower back and the end of your tailbone. If you feel this pose in your lower back try putting the block onto a lower height the first few times you practice it.
Questions? Comments? Leave a message here and I promise I will get back to you.
Peace and Light.
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