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A profound heart-opening backbend that stretches the entire front of the body while building emotional courage. It challenges the practitioner to find a balance between vulnerability and strength while defying gravity.
Kneel with knees hip-width apart.
Lift the chest and reach back for the heels.
Push the hips forward to keep them over the knees.
Press the tops of the feet firmly into the mat to anchor the lower body.
Engage the inner thighs as if squeezing an invisible block.
Lift out of the lower back; imagine the spine draping over a large exercise ball.
Keep the neck long; only drop the head back if it feels safe for the cervical spine.
Stretches the entire anterior chain, including hip flexors, abdominals, and pectorals.
Improves spinal flexibility and strengthens the posterior chain.
Relieves anxiety and opens the practitioner to emotional vulnerability and release.
Place blocks on the outside of each ankle. Rest hands on blocks instead of heels if the full reach causes lower back compression.
Double-fold a blanket under the knees to alleviate pressure on the patella during the kneeling stance.
Perform the pose with thighs pressing against a wall to ensure the hips stay stacked directly over the knees.
Place hands on the student's sacrum with fingers pointing down. Apply gentle forward and downward pressure to encourage hip extension.
Do not push into the lumbar spine; ensure the student's knees remain stable.
Place palms under the student's shoulder blades and gently lift upward to encourage the heart to rise before they reach for their heels.
Monitor for any signs of dizziness or shortness of breath.
Lean back.
Arch your back gently, pushing your hips forward.
Drop your head.
Let your head relax back, looking towards the ceiling.