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.