kah-KAHS-ah-nah
A foundational arm balance that builds significant upper body and core strength, while challenging fear and cultivating focus. It teaches precision, balance, and the courage to take flight.
Squat, hands shoulder-width, fingers spread.
Place knees high on upper arms.
Shift weight forward, lift feet, gaze forward.
Press actively through all ten fingertips, gripping the mat.
Keep your elbows bent (like Chaturanga arms) and hugged toward the midline.
Bring your knees as high up on your outer upper arms as possible, near the armpits.
Engage your core deeply, drawing the navel toward the spine.
Shift your gaze (drishti) forward, not down, to help balance.
Strengthens the arms, wrists, shoulders, and core muscles.
Tones the abdominal organs and improves balance.
Stretches the groins and inner thighs (subtly).
Builds confidence, courage, and mental focus.
Helps overcome fear and promotes mental clarity.
Place a block in front of your head to mitigate fear of falling forward, or under your feet to elevate the hips, making it easier to lift off.
Stand beside the student. Place hands under their hips and gently assist in lifting the pelvis, helping them find the balance point.
Ensure the student is actively engaging their core and arms; do not lift them entirely.
Place one hand on the student's sacrum and the other lightly on their upper back, guiding them to shift their weight forward over their hands.
Be gentle and ensure the student maintains control; ready to withdraw if they feel unstable.
Lift your feet off the floor.
Cultivate a profound sense of lightness by engaging the core and inner thighs, allowing the feet to float effortlessly toward the heavens.