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.