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.
Strengthens the glutes, hamstrings, and erector spinae.
Opens the chest, neck, and hip flexors while stimulating the thyroid.
Reduces anxiety and fatigue by calming the central nervous system.
Place a block under the sacrum at any height for a restorative version.
Place a block between the mid-thighs and squeeze to prevent the knees from splaying out.
Loop a strap around the upper arms to maintain shoulder width and prevent elbows from flaring.
Stand over student's knees, place hands on inner thighs, and gently guide them toward the midline and floor.
Ensure no pressure is placed directly on the knee joint.
Gently lift student's upper back to help them walk their shoulder blades closer together.
Stop immediately if the student feels any pinching in the neck.
Lift your butt.
Push through your heels to lift your hips up.
Open your chest.
Lift your chest towards your chin, keeping your neck long.