AH-doh MOO-kah shvah-NAHS-uh-nuh
Often considered the 'home base' of Vinyasa yoga. This foundational inversion decompresses the spine while simultaneously building strength in the upper body and length in the posterior chain.
Lift the hips high toward the sky.
Create an inverted 'V' shape.
Press the mat away to find length.
Spread the fingers wide; root through the knuckles of the index finger and thumb.
Anchor the outer edges of the heels toward the floor.
Press the floor away to move the chest toward the thighs.
Rotate the outer upper arms toward the floor to broaden the shoulders.
Engage the quadriceps to lift the kneecaps.