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A powerful core-stabilizing posture that balances the body on the tripod of the sitting bones. It builds fire in the belly and develops the mental stamina required to remain steady amidst challenge.
Balance on your sitting bones and lift the chest.
Extend the legs to a 45-degree angle.
Reach the arms forward, parallel to the floor.
Find the 'sweet spot' just behind the sitting bones; avoid rolling onto the lower back.
Keep the big toes touching and energy moving through the balls of the feet.
Draw the shoulder blades down and back to keep the heart lifted.
The spine should remain long and diagonal; if the back rounds, bend the knees.
Deeply strengthens the abdominal muscles, hip flexors, and spine.
Stimulates the digestive system and improves thyroid function.
Increases confidence, willpower, and the ability to find focus under pressure.
Loop a strap around the balls of the feet and hold the ends to help maintain a straight spine while keeping legs elevated.
Squeeze a block between the mid-thighs to activate the inner thighs and stabilize the pelvic floor.
Place a flat, folded blanket under the sitting bones if the floor creates uncomfortable pressure on the coccyx.
Stand in front of the student and place a hand lightly on their upper back and the other near the sternum, guiding them to lift the heart.
Ensure the student is not holding their breath or tensing the neck.
Provide a light target or physical support under the student's heels to help them find the height of the pose without losing spinal integrity.
Monitor the student's lower back for any signs of rounding or 'shaking' fatigue.
Lift your legs up.
Lift your shins towards the ceiling, balancing your weight evenly on your sitting bones.
Don't round your back.
Keep your chest open and proud, extending your heart forward between your arms.