SOOP-tah koh-NAHS-ah-nah
An advanced supine posture that offers an intense stretch to the hamstrings and inner thighs while the spine remains grounded. It provides a unique combination of deep flexibility work and calming introspection.
Lie on your back, extend legs wide to the sides.
Hold onto your big toes, or use a strap.
Keep your lower back grounded and legs straight.
Ensure the entire length of your spine, especially the lower back, remains grounded on the mat.
Keep your legs active, pressing out through the heels and engaging quadriceps.
Draw the legs slowly toward the torso, allowing the inner thighs to open.
Shoulders remain relaxed and grounded; avoid tension in the neck.
Gaze toward the nose-tip or close your eyes for deeper introspection.
Intensely stretches the hamstrings and adductors (inner thighs).
Decompresses the spine while gravity assists in the stretch.
Stimulates abdominal organs and improves circulation to the pelvis.
Calms the nervous system and soothes the mind.
Promotes deep introspection and a sense of surrender.
Use a strap looped around the arches of your feet to support the legs and draw them closer to the torso if hands don't reach or hamstrings are tight.
Practice with your hips against a wall, extending your legs up the wall in a wide V-shape to get a sense of the stretch without gravity's full pull.
Stand at the student's feet. Place hands on the inner thighs (near the knees) and gently guide the legs wider and closer to the floor on an exhale.
Avoid pressing directly on the knee joint; communicate about intensity.
Place a flat palm on the sacrum and apply gentle downward pressure to keep the lower back grounded, preventing it from lifting.
Avoid pressing on the lumbar spine; ensure the student's breath remains steady.
Pull your legs down.
Invite the hamstrings and inner thighs to lengthen, surrendering to the gentle pull of gravity and breath.