oo-BAH-yah pah-dang-goosh-TAHS-ah-nah
A challenging seated balance that requires significant hamstring flexibility and core strength. It involves balancing on the sitting bones while extending both legs and holding onto the big toes, fostering intense focus and stability.
Sit on your sitting bones, lift legs straight.
Hold onto both big toes.
Balance, keeping your chest open and spine long.
Balance precisely on your sitting bones, avoiding rolling onto the tailbone.
Keep the core actively engaged to support the lift and balance.
Lengthen through the crown of the head, keeping the spine straight and chest open.
Draw the shoulder blades down the back; avoid shrugging.
Micro-bend knees if hamstrings are too tight to maintain a straight spine.
Intensely stretches the hamstrings and calves.
Strengthens the core, hip flexors, and back muscles for balance.
Improves balance and coordination.
Cultivates intense focus, concentration, and mental stability.
Builds internal heat and perseverance.
Use a strap looped around the balls of your feet if you cannot comfortably reach your big toes while keeping your legs straight.
Stand behind the student. Place hands on the calves or inner thighs and gently encourage further extension of the legs, especially on an exhale.
Avoid pressing directly on the knee joint; ensure the student's spine remains long.
Place a hand on the student's mid-back to cue them to lengthen the spine and engage the core, assisting with balance.
Be gentle and ready to withdraw if the student feels unstable.
Pull your legs straight.
Extend through the heels, engaging the quadriceps to create a powerful line of energy from the torso through the soles of the feet.