sha-la-BAHS-ah-nah
A powerful prone backbend that strengthens the entire posterior chain and prepares the body for deeper extensions. It builds the necessary core and back strength to find flight against the pull of gravity.
Lift your chest, arms, and legs simultaneously off the floor.
Reach back through your fingertips and toes.
Keep the back of the neck long and gaze soft.
Press the pubic bone firmly into the mat to anchor the pelvis.
Keep the inner thighs spiraling up toward the ceiling.
Draw the shoulder blades together and down the back.
Extend through the crown of the head to find length before height.
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
Improves posture and stimulates abdominal organs
Cultivates willpower, resilience, and focus
Place a folded blanket under the hip bones to prevent discomfort from the pressure against the floor.
Hold a strap between the hands behind the back to maintain shoulder width and assist in lifting the chest.
Stand at the student's head. Place your hands on their front shoulders and gently guide them upward and back.
Do not pull; simply provide a directional cue for the student's own muscular engagement.
Stand at the student's feet. Lightly hold the ankles and encourage a reaching sensation away from the pelvis as they lift.
Avoid lifting the legs for the student; focus on the horizontal extension.
Look up at the ceiling.
Keep your neck long and your gaze steady towards your nose.
Squeeze your butt.
Engage your glutes while keeping your lower back comfortable and long.