ARD-hah poor-voh-tah-NAHS-ah-nah
A powerful backbend and arm balance that opens the front body, chest, and shoulders while strengthening the legs, glutes, and arms. it is a great counter-pose for seated forward folds.
Sit with your feet flat on the floor and your hands behind your hips.
Press your hands and feet down to lift your hips until your body is flat like a table.
Keep your chest open and your gaze toward the sky.
Press your feet and palms firmly into the floor.
Distribute your weight evenly across your hands and feet.
Keep your knees over your ankles and your hands under your shoulders.
Squeeze your glutes and lift your pelvis high.
Relax your neck or look slightly forward if it feels better for your head.