don-DAHS-ah-nah
The structural blueprint for all seated postures, embodying strength, integrity, and focused stillness. It requires active engagement of the core and legs to maintain a perfectly upright, L-shaped silhouette.
Sit tall with legs extended forward.
Flex the feet and engage the thighs.
Press the palms into the floor beside the hips.
Root down through the sitting bones; distribute weight evenly.
Flex the ankles (dorsiflexion) so the toes point toward the sky.
Stack the shoulders directly over the hips.
Draw the navel in and up; broaden the collarbones.