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A deep prone backbend that provides an intense stretch for the quadriceps, hip flexors, and ankles. It opens the chest and shoulders, stimulating abdominal organs and building heat, while challenging flexibility and mental endurance.
Lie on your belly, bend knees, grab inner arches of feet.
Press feet down towards hips, lift chest.
Keep elbows pointing upward, shoulders away from ears.
Ensure hips remain grounded on the mat; avoid lifting one side excessively.
Press the pubic bone gently into the floor to lengthen the lower back.
Keep the knees hip-width apart; avoid splaying them too wide.
Draw shoulder blades down the back, lifting the chest forward and up.
Gaze forward or down to maintain a long neck.