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.