A-kah PAH-dah RAH-jah-KAH-poh-TAHS-ah-nah
A profound hip-opener that targets the outer glutes and psoas, inviting a deep emotional and physical release. It is a posture of intense sensation that rewards patient breathing and conscious surrender.
Bring the front knee behind the wrist.
Square the hips toward the front of the mat.
Slowly lower the torso over the front shin.
Front shin can be parallel to the mat or the heel can be closer to the groin; flex the front foot to protect the knee.
Extend the back leg straight behind you, neutral and not turned out.
Ensure weight is distributed evenly; do not collapse onto the hip of the bent leg.
Keep the back leg internally rotated so the kneecap faces the floor.