ah-NAHN-dah bah-LAHS-ah-nah
A playful, grounding supine posture that encourages deep hip mobility and a soothing release of the lower back. It mimics the natural, joyful movement of an infant to promote physical relaxation and mental lightness.
Lie on your back and hug your knees to your chest.
Grab the outer edges of your feet, shins, or thighs.
Draw your knees toward your armpits while keeping your feet flat to the ceiling.
Keep the entire length of the spine, from the base of the skull to the tailbone, grounded on the mat.
Flex your feet deeply as if you are standing on the ceiling.
Stack your ankles directly over your knees, creating a 90-degree angle in the legs.
Gently pull down with your hands while simultaneously pushing up through your heels to create traction.
Decompresses the sacroiliac joint and flattens the lumbar spine.
Provides a deep stretch to the adductors and inner groins.
Relieves stress and fatigue while fostering a sense of curiosity and play.
Loop a strap over the soles of each foot if the hands cannot reach the feet without the shoulders lifting off the mat.
Place a thin, flat blanket under the head to prevent the chin from over-tilting toward the ceiling if the neck feels compressed.
Place a hand on the student's sacrum and apply steady, gentle downward pressure to prevent the tailbone from curling away from the floor.
Avoid the lower back; ensure the student's spine remains neutral.
Stand at the student's head, place hands on the soles of their feet, and gently press downward toward the floor.
Monitor the student's facial expression for any signs of groin strain; keep the knees wide.
Pull your feet down.
Gently draw your knees down towards your armpits, using the weight of your arms.
Roll around.
Gently rock side to side to massage your lower back.