SOOP-tah veer-AHS-ah-nah
A deep reclining backbend that intensely stretches the quadriceps, hip flexors, and abdomen. It is a powerful pose for opening the front body and calming the nervous system.
From Hero Pose, slowly lower your torso back toward the floor.
Support yourself with your elbows, then lie down completely if possible.
Keep your knees touching or close together on the mat.
Keep the tops of your feet and shins grounded.
Ensure your knees stay on the floor; if they lift, you have gone too far.
Lengthen your tailbone toward your knees to protect your lower back.
Open your arms by your sides or reach them overhead for a deeper stretch.
Keep your chest broad and your neck relaxed.
Intensely stretches the quadriceps and psoas.
Opens the chest and abdomen.
Improves spinal flexibility and aids digestion.
Calms the mind and reduces stress.
Promotes a deep sense of surrender and openness.
Place a bolster behind you to lie back on, making the stretch more gradual and supportive for your back and knees.
Sit on a block between your feet before reclining to reduce the intensity in your knees.
Gently place hands on the student's upper thighs to encourage them to ground toward the floor.
Be extremely careful with the knees; do not press if they feel any discomfort.
Lie back in hero pose and stretch your thighs.
Rest your body back and feel your chest and thighs open, letting your breath be slow and steady.