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.