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A powerful prone backbend that deeply opens the chest and shoulders, strengthens the entire back body, and stimulates abdominal organs. It invigorates the body and mind, building vitality and courage.
Lie on your belly, bend knees, grab outer ankles.
Kick feet back and up, lifting chest and thighs.
Keep knees hip-width, breathe deeply.
Press the pubic bone and lower ribs gently into the mat to anchor the pose.
Actively kick back through the feet into the hands to create lift and open the chest.
Keep the knees no wider than hip-width apart to protect the lower back.
Draw shoulder blades toward each other and down the back.
Gaze forward or slightly upward, maintaining a long neck.
Strengthens the entire back chain (erector spinae, glutes, hamstrings).
Deeply stretches the chest, shoulders, abdomen, and quadriceps.
Massages abdominal organs, aiding digestion and stimulating the adrenals.
Invigorates the body and mind, combating fatigue and mild depression.
Builds confidence, determination, and a sense of openness.
Place a folded blanket under your hip bones to cushion the pelvis and pubic bone against the floor.
Stand at the student's feet. Place hands on the tops of their feet or lower shins and gently encourage them to kick back and lift higher.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Stand at the student's head. Place hands on the upper back (between shoulder blades) and gently encourage an upward and forward lift of the chest.
Avoid pressing on the neck; ensure the student feels supported and not pushed.
Lift up high.
Embrace the buoyancy of the pose, lifting the heart and thighs with the active engagement of the posterior chain, creating an arc of strength.