PARSH-voh-tahn-AHS-ah-nah
A profound asymmetric forward fold that demands rooted stability and deep surrender. It balances the structural integrity of the legs with a liberating release of the spine.
Root both heels firmly into the earth.
Square your hips toward the front of your mat.
Lead with your heart, maintaining a long spine.
Press through the big toe mound of the front foot.
Seal the outer edge of the back foot at a 45-degree angle.
Draw the front hip crease back to square the pelvis.
Keep the torso long and parallel to the floor before folding fully.
Intense lengthening of the hamstring and calf muscles
Decompresses the spinal column and improves posture
Cultivates unwavering focus and internal quietude
Place blocks on the highest setting framing the front foot to bring the floor closer and maintain a flat back.
Stand behind the practitioner. Place hands on the hip bones; gently guide the front hip back and the back hip forward to level the sacrum.
Ensure the practitioner's back heel remains grounded during the adjustment.
Place a flat palm on the sacrum and apply gentle downward traction toward the back heel.
Avoid if the practitioner has lower back or SI joint sensitivity.
Put your head on your knee.
Reach your chest towards your toes, keeping your spine long and straight.