oo-TAH-nah shee-SHOH-sah-nah
A cross between Child’s Pose and Downward-Facing Dog that deeply opens the heart and shoulders. It offers a profound release for the upper back while remaining grounded and restorative.
Walk your hands forward while keeping your hips stacked over your knees.
Melt your chest down toward the earth.
Keep your arms active and elbows lifted.
Shins and tops of the feet press firmly into the mat.
Hands are shoulder-width apart, fingers spread wide.
Ensure the hips do not move forward of the knees; maintain a vertical thigh bone.
Draw the navel slightly in to protect the lower back from excessive sagging.
Stretches the shoulders, upper back, and spine
Opens the chest to improve respiratory capacity
Calms the mind and relieves chronic stress or anxiety
Place a block under the forehead if the floor feels too far away to keep the neck neutral.
Fold a blanket under the knees to alleviate pressure on the joints.
Stand at the student's head, place hands on the scapulae, and apply very gentle downward pressure during their exhalation.
Ensure the student has no acute shoulder impingement before applying pressure.
Stand behind the student, place hands on the outer hips, and gently guide them back to ensure they stay stacked over the knees.
Monitor the student's lower back for over-extension.
Drop your chest.
Let your chest melt towards the mat, keeping your arms active.
Look forward.
Rest your forehead on the floor to keep your neck straight.