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.
Strengthens the glutes, hamstrings, and arms.
Opens the chest, shoulders, and hip flexors.
Improves overall body strength and posture.
Invigorates the mind and builds confidence.
Encourages a sense of openness and power.
Place your hands on blocks if you have wrist pain, as this can reduce the angle of the wrist and make the lift easier.
Stand beside the student and place hands under their outer hips to help them lift higher.
Make sure they are not locking their elbows or straining their neck.
Lift your hips and stay flat like a table.
Push down and lift your body high, opening your heart to the sky and staying strong in your legs.