Yoga Practice:
Pike

Overview:

Pike Pose is commonly integrated into Half Sun Salutation and Sun Salutation flows. Pike is the flat back position that helps you transition with the breath from a forward fold and back to plank in some flows.

Potential Effects:

 

Helps to stretch and elongate the spine

Opportunity to synch the breath with movement of the body.

Instructions:

 

1.On an inhale, hold the hips steady and the engage and lengthen through the spine.

2. Feel your body as one long line from the tail to the top of your head, as you slide up to a flat back position.

3. Hands can come to the support of your blocks, your shins, or your thighs, wherever you are comfortable.

4. Exhale to release and relax into your forward fold, and possible back to mountain.

5. Pause to integrate and notice how you feel.

 

Contraindications:

 

Injury and surgery of the knee, hips, pelvis, shoulders, ribcage, neck, or spine: modify or avoid

High blood pressure, vertigo or migraines: modify or avoid

Options

 

To modify, this posture can be done seated in a chair and/or with the support of a block.

Be careful not to lock the knees. This posture can be done with knees bent.

Be sure to integrate the breath with this posture.

Helpful Hints

 

Feel the crown of the head radiating forward in this posture.

Looking at your alignment in the mirror or on camera may assist you as you learn this posture.

  • Content from NYCDOE YMTP² curricular materials