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.