AR-dhuh oot-tan-AHS-uh-nuh
A standing half forward bend — the spine extended parallel to the floor, fingertips on shins, blocks, or the mat. The vital pause that gives the spine its length back before stepping or jumping into Plank.
Inhale, lengthen the spine to parallel.
Fingertips light — the legs do the holding.
Feet hip-width (or together) and parallel.
Press firmly through the balls of the feet.
Place fingertips on shins, the floor, or blocks.
Lift the chest forward, not up.
Draw the shoulder blades down the back, away from the ears.
Crown of the head reaches forward — long neck, soft gaze just ahead of the toes.
Engage the front of the thighs to support the hamstrings.
Lengthens the spine after a forward fold
Strengthens the back of the body
Stretches the hamstrings while keeping the spine neutral
Restores alertness mid-flow
Reconnects breath and posture
Set blocks under the hands at the height that lets the spine extend parallel to the floor without rounding the lower back.
Stand to the side. Place one hand at the sacrum and one between the shoulder blades. Invite both ends to lengthen away from one another.
No downward pressure on the lumbar.
Look up halfway
Inhale and lengthen the spine forward so the chest opens and the back becomes one long line.