hah-LAH-sah-nah
A cooling inversion that stretches the entire posterior chain of the body, from the heels to the neck. It invites a deep internal state by folding the body into a compact, reflective shape.
Lift the hips over the shoulders and lower the toes to the floor behind you.
Interlace the fingers and walk the shoulder blades together.
Keep the chin away from the chest to maintain an open airway.
Root the tops of the shoulders and the backs of the arms into the mat.
Tuck the toes under and engage the quads to lift the kneecaps.
Stack the hips directly over the shoulders to create a vertical line of energy.
Lift the sit bones toward the sky to avoid collapsing into the lumbar spine.
Deeply stretches the paraspinal muscles and hamstrings
Stimulates thyroid function and abdominal organs
Promotes mental stillness and prepares the practitioner for meditation
Place 2-3 folded blankets under the shoulders, allowing the head to rest on the mat to preserve the natural curve of the neck.
Place a block behind the head for the feet to rest on if they do not comfortably reach the floor, preventing strain on the lower back.
Stand at the student's head. Place hands on the sacrum and gently lift toward the ceiling while guiding the sit bones back.
Never push the student's feet toward the floor; focus on the upward lift of the pelvis.
Gently press the student's outer shoulders down into the blanket/mat to encourage the lifting of the spine.
Ensure the student does not turn their head to look at you during the assist.
Put your feet back.
Lower your toes to the floor behind you with control, keeping your spine long.
Squeeze your neck.
Keep space between your chin and chest to protect your neck.