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.
Elongates the entire posterior chain
Strengthens the shoulders, arms, and wrists
Decompresses the spine
Calms the nervous system
Energizes through increased blood flow to brain
Press your heels into the baseboard where the wall meets the floor to engage the backs of the legs and find more lift in the hips.
Place blocks under your hands to shift more weight into your legs and reduce the angle of extension in the wrists.
Stand behind. Place hands on the top of their thighs/sacrum. On an exhale, pull hips back and up to decompress the spine.
Ask for permission; this can be intense for tight hamstrings.
Stand in front (near head). Place hands on their outer upper arms. Gently rotate the biceps upward and triceps downward (external rotation).
Do not pinch the neck.
Push into your hands
Spread your fingers wide and press firmly through your hands to lengthen your spine.