oo-TAH-nah pah-DAHS-ah-nah
A supine core strengthening pose that tones the abdominal muscles and hip flexors. It builds inner fire and strengthens the lower back while maintaining a grounded upper body.
Lie on your back, legs together.
Lift legs to a 30-60 degree angle.
Keep lower back pressed into the floor.
Keep the entire length of the spine grounded, especially the lumbar spine.
Press the arms down into the mat beside the body, palms facing down for support.
Engage your core deeply, drawing the navel toward the spine.
Keep legs straight and actively engaged, pressing through the heels.
Avoid lifting the head or straining the neck; gaze towards the nose-tip.
Strengthens the abdominal muscles, hip flexors, and lower back.
Tones the legs and improves circulation to the abdominal region.
Helps alleviate mild lower back pain (when practiced correctly).
Builds determination, focus, and mental stamina.
Generates internal heat and energy.
Place a thin, folded blanket under your lower back if you feel any discomfort or if your lower back tends to lift excessively.
Place a flat palm under the student's lower back to cue them to maintain contact with the floor, preventing arching.
Ensure the student is actively engaging their core and not simply pushing into your hand.
Place hands under the student's calves or heels to offer slight support, helping them to maintain the leg height with less strain.
Do not lift the legs for the student; offer only gentle assistance to cue engagement.
Lift your legs.
Engage the bandhas (energetic locks) to elevate the lower limbs, cultivating a powerful sense of internal stability.