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.