LAH-goo vahj-RAHS-ah-nah
A deep kneeling backbend that profoundly stretches the front of the body, particularly the quadriceps, hip flexors, and abdomen. It requires significant spinal flexibility and builds internal strength and courage.
Kneel with feet together, sit on heels.
Reach back to grab ankles/feet, lift hips and chest.
Drop head back, keeping neck long.
Start from Hero's Pose (Virasana) or Thunderbolt Pose (Vajrasana).
Ensure knees are hip-width apart and rooted firmly.
Engage inner thighs and glutes to protect the lower back.
Lift the sternum toward the sky, creating an even arc through the spine.
Allow the head to release back gently, without crunching the neck.
Intensely stretches the quadriceps, hip flexors (psoas), and abdomen.
Deepens spinal flexibility and strengthens the erector spinae.
Opens the chest and shoulders, improving posture.
Builds courage, confidence, and mental resilience.
Invigorates the nervous system and stimulates vital energy.
Place a folded blanket under your knees to alleviate pressure on the kneecaps during this deep backbend.
Stand beside the student. Place hands under their sacrum or hips and gently assist in lifting the pelvis, encouraging more space in the lower back.
Ensure the student's knees are safe; avoid pushing into any knee pain.
Stand at the student's head. Place hands on the upper back (between shoulder blades) and gently encourage an upward and forward lift of the chest.
Avoid pressing on the neck; ensure the student feels supported and not pushed.
Arch your back.
Create a luminous arc along the entire length of the spine, lifting the heart toward the celestial realm.