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A deep forward fold that intensely stretches the entire back of the body, particularly the hamstrings and wrists. It encourages release of tension and introspection.
Fold forward, slide hands under feet.
Press feet into palms, lift sit bones.
Keep the spine long, release the head.
Feet hip-width apart or closer, parallel.
Bend knees enough to slide hands palms-up under feet, toes to wrist crease.
Shift weight slightly forward into the balls of your feet.
Draw shoulders away from ears, lengthening the neck.
Engage quadriceps to lift kneecaps.
Deeply stretches hamstrings, calves, and glutes.
Lengthens the spine and decompresses the vertebrae.
Provides a deep stretch to the wrists and forearms.
Calms the nervous system and soothes the mind.
Relieves stress and anxiety.
If your hands don't reach the floor under your feet, place blocks in front of your feet and hold onto them instead.
Stand to the side. Place one hand on the sacrum, gently encouraging an anterior pelvic tilt and lift of the sit bones.
Ensure the student's knees have a micro-bend; avoid putting pressure on the lower back.
Place a hand gently on the upper back and, on the exhale, encourage a release of the head and further lengthening of the spine.
Communicate with the student about their comfort level, especially regarding neck sensation.
Pull yourself down.
Allow gravity to guide your torso deeper into the fold, releasing tension from the posterior chain.