bek-AHS-ah-nah
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.
Intensely stretches the quadriceps, hip flexors, and ankles.
Deeply opens the chest and shoulders, improving posture.
Strengthens the erector spinae and gluteus maximus.
Builds mental endurance and tolerance for intense sensation.
Stimulates internal energy and vitality.
Place a folded blanket under your knees to alleviate pressure on the kneecaps during this deep bend.
Stand at the student's feet. Place hands on the tops of the feet (near the ankles) and gently encourage the heels closer to the hips.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Place a flat palm on the sacrum and apply gentle downward pressure to keep the pelvis grounded, preventing it from lifting.
Ensure the student's lower back is not compressing; encourage length in the spine.
Push your feet to your butt.
Invite the heels to descend toward the outer hips, allowing for a profound release in the quadriceps and hip flexors.