PA-0175
At a glance
A gentle, passive backbend lying on the belly, propped up onto the forearms, releasing the low back over a sustained hold. It shares its shape with Cobra Pose's gentler cousin, but where an active backbend asks the back muscles to lift and hold the chest, this one asks for a settled, passive rest on the forearms.
“Let the low back settle into the shape rather than lifting to hold it.”
Essence
There's no lifting or active engagement through the back here, unlike the active backbends found elsewhere in this library. The forearms provide the support, and the low back is meant to simply rest into whatever curve that support creates, rather than working to hold a particular shape.
Intention
To release the low back passively over a sustained hold, resting on the forearms rather than actively lifting through the back muscles.
What this pose develops
Physical
- •Passive lumbar spine release
- •Connective tissue release along the front of the spine and hips
- •A gentle counter to the flexion-dominant poses common elsewhere in a practice
Mental
- •Sustained, gentle stillness in a supported backbend
- •A restful quality distinct from the more active backbends found elsewhere
Teaching concepts
- •Cueing passive rest on the forearms, distinct from any active lifting
- •Offering this pose as a gentle entry point for anyone newer to backbending sensation
How to practise
- 1Lie on the belly, forearms coming to the floor, elbows roughly under the shoulders.
- 2Let the chest rest into this propped position, without actively lifting further.
- 3Keep the legs relaxed and slightly apart, or together, whichever is more comfortable.
- 4Settle in for three to five minutes, letting the low back release with each exhale.
- 5Come down slowly to release.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Elbows roughly under the shoulders, though this can shift slightly for comfort over a long hold.
- •The chest rests into the support rather than lifting actively.
- •Legs relaxed, no active engagement required.
Breath
A slow, natural breath, with each exhale offering a chance to let the low back settle a little further into the shape.
Teacher’s eye
Watch for active lifting through the back muscles, a habit carried over from Cobra Pose or other active backbends. A cue to simply rest into the forearms' support, without lifting further, usually resolves this.
Student practice
Reflect after practising:
- •There's no lifting here. Let your chest rest into the support your forearms are providing, rather than actively holding a shape.
- •This is a really gentle pose, a good place to notice how your low back feels without any real intensity.
Common movement strategies
Rather than mistakes, you may notice:
- •Adjust the elbow position slightly forward or back to find where the low back feels most released, since the exact angle that feels best varies between bodies.
Modifications
- •A folded blanket under the hips or pelvis for extra comfort.
- •Elbows positioned slightly further forward for a gentler curve, for anyone with low back sensitivity.
Props
Completion check
- ✓Lower down slowly to rest fully on the belly, pausing before moving into the next pose.
Related poses
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
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