oot-THAN prees-THAH-sah-nah
An intense hip-opener that targets the deep connective tissues of the pelvis. It balances a fierce physical stretch with a mental requirement for patient, quiet surrender.
Step your front foot to the outside of your hands.
Keep the back leg active or gently lower the knee.
Lengthen your heart forward, keeping the spine long.
Press the four corners of the front foot firmly down.
Stack the front knee directly over the ankle.
Hug the front knee in toward your shoulder to engage the adductors.
Avoid rounding the upper back; maintain a line from crown to back heel.
Increases mobility in the hip flexors and hamstrings
Strengthens the inner thighs and pelvic floor
Encourages emotional release through deep hip work
Place blocks under the forearms if the floor is too far away to keep the chest broad.
Place a folded blanket under the back knee if the pressure on the patella is uncomfortable.
Stand beside the student and place a flat palm on the sacrum, applying gentle downward pressure during their exhale.
Monitor for any sharp pain in the front hip crease; do not force the range of motion.
Gently place hands on the student's upper back/shoulders and encourage them to pull the heart forward through the gateway of the arms.
Ensure the student's neck remains long and is not being compressed.
Lower your hips.
Let your hips sink down, gently engaging your pelvic floor.
Look down.
Lengthen through the top of your head to keep your neck straight.