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.