PA-0088
At a glance
A reclined backbend opening the chest and throat, with the crown of the head resting lightly on the floor and the back arching over the propped elbows or a bolster. It's frequently taught as a counterpose to shoulder-loaded poses, and it carries a real caution around how much weight the head is allowed to bear.
“Let the crown rest light on the floor, not bear the weight.”
Essence
The crown resting on the floor should be a light touch, not a weight-bearing point. Students who let their head sink heavily into the floor here are putting real compressive load through the cervical spine, and the chest-opening benefit of the pose doesn't depend on that at all.
Intention
To open the chest and front of the throat through a reclined backbend, with the crown of the head touching the floor lightly rather than bearing weight.
What this pose develops
Physical
- •Chest and throat opening
- •Thoracic spine extension
- •Hip flexor stretch if the legs are extended
Mental
- •A releasing, often emotionally opening quality through the chest
- •Contrast and relief after shoulder-loaded poses
Teaching concepts
- •Cueing the crown as a light touch, not a weight-bearing point, explicitly and consistently
- •Offering a prop under the upper back by default to reduce the temptation to sink into the neck
How to practise
- 1Lie on the back, legs extended or in a comfortable cross-legged position.
- 2Prop up onto the elbows, sliding the shoulder blades together and down the back.
- 3Lift the chest, arching the upper back, and let the crown of the head touch the floor lightly.
- 4Keep most of the weight in the elbows and upper back, not the head.
- 5Let the arms rest alongside the body, or reach them overhead if that's comfortable.
- 6Hold, breathing fully into the open chest, then release by lifting the head first before lowering the back down.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Crown touches the floor lightly, most of the weight staying in the elbows and upper back.
- •Chest lifted and open, shoulder blades drawing together.
- •Neck stays free of sharp compression. A light touch, not a press.
Breath
The open chest position tends to invite a fuller breath naturally. Let that happen rather than forcing the breath to be dramatic.
Teacher’s eye
Notice how much weight is actually on the crown of the head. A student sinking heavily into it, rather than resting there lightly, needs a cue to press more actively through the elbows and lift the chest higher to take that weight off the neck.
Student practice
Reflect after practising:
- •The crown of your head is a light kickstand here, not a weight-bearing point. If your neck feels compressed, press more through the elbows.
- •A bolster or block under the upper back is a comfortable, valid way to access the chest opening without the head touching the floor at all.
Common movement strategies
Rather than mistakes, you may notice:
- •Use a block or bolster under the shoulder blades to support the chest opening while keeping the head fully off the floor, especially for anyone with neck sensitivity.
Modifications
- •A block or bolster under the upper back, head fully supported and not touching the floor.
- •Knees bent, feet flat, instead of legs extended, for more low back comfort.
Props
Completion check
- ✓Lift the head first before lowering the rest of the back down, releasing slowly rather than dropping suddenly.
Related poses
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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