SAY-too BAHN-dah sar-vahn-GAHS-ah-nah
A versatile backbend that bridges the gap between effort and surrender, strengthening the legs while opening the heart. It serves as both an energizing prep for deeper bends and a restorative inversion when supported.
Press through the feet to lift the hips.
Interlace the fingers under the back.
Keep the chin away from the chest.
Feet hip-distance apart, parallel, ankles directly under knees.
Shoulders tucked underneath the heart space, arms grounded.
Lift the sternum toward the chin, but keep the back of the neck long.
Root through all four corners of the feet; do not let the knees splay wide.