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.