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A dynamic prone backbend that strengthens the entire back body, shoulders, and core while generating internal heat. It involves lifting the legs and upper body simultaneously, challenging endurance and stability.
Lie on belly, hands interlocked behind head.
Lift head, chest, and legs simultaneously.
Balance on belly, extending in two directions.
Press the pubic bone gently into the mat to anchor the pelvis and lengthen the lower back.
Engage the inner thighs and glutes to keep the legs active and lifted.
Keep the elbows wide, but draw the shoulder blades down the back.
Reach through the crown of the head and the heels of the feet to create length.
Maintain a long neck, gazing forward or slightly down.