AHR-dah nah-VAHS-ah-nah
A foundational core-strengthening pose where the body balances on the sacrum, forming a shallow 'V' shape. It is a lower, more intense variation of Boat Pose that demands immense abdominal engagement and hip flexor strength.
From Boat Pose, lower your torso and legs until they are hovering just above the floor.
Keep your lower back (sacrum and lumbar) pressed firmly into the mat.
Reach your arms forward, keeping your gaze on your toes.
The foundation is the sacrum and the lower back pressing into the floor.
Do not let the lower back arch or lift off the mat; this is non-negotiable for safety.
Legs are straight, toes are active, hovering a few inches off the floor.
Shoulders and head are lifted, with the neck long and un-strained.
Interlace fingers behind the head if the neck feels weak.