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.