AHN-jah-nay-AHS-ah-nah
A deep, heart-opening stretch that bridges the gap between grounding stability and expansive reaching. It targets the hip flexors while inviting a graceful extension of the spine and spirit.
Lower the back knee to the earth.
Sweep the arms toward the sky.
Sink the hips forward and down.
Front knee stacked directly over the front ankle.
Top of the back foot pressing firmly into the mat.
Draw the tailbone down to engage the lower core and protect the lumbar spine.
Lift the heart away from the pelvis to find a gentle backbend.
Deeply stretches the psoas and quadriceps of the back leg.
Opens the chest and shoulders while improving balance.
Builds focus and emotional release through deep hip opening.
Place a folded blanket under the back knee to protect the joint from hard surfaces.
Place blocks under the hands to bring the floor closer, maintaining spinal length if the hips are tight.
Place hands on the student's hips and gently encourage the back hip forward and the front hip back while applying slight downward pressure.
Ensure the front knee does not move past the toes during the adjustment.
Standing behind the student, lightly grasp their wrists and guide the arms up and slightly back to encourage chest opening.
Do not pull forcefully; monitor the student's lower back for over-arching.
Put your knee down.
Gently lower your back knee to the mat, pressing your shin down for support.
Bend your back.
Lift your chest towards the sky, creating a gentle arch in your upper back.