SOOP-tah OORD-vah-pah-dah vahj-RAHS-ah-nah A
An advanced supine backbend performed from Vajrasana, where the body reclines with the crown of the head on the floor and hands interlaced behind the head, further stretching the quadriceps, hip flexors, and chest. It demands profound flexibility and surrender.
From Supta Vajrasana, interlace hands behind head.
Allow crown of head to rest on floor, further arching back.
Keep knees together, breathe deeply.
Ensure a comfortable and pain-free Supta Vajrasana is established first.
Maintain active engagement of the inner thighs and glutes to protect the lower back.
Keep the knees drawing toward each other, avoiding excessive splaying.
Allow the spine to release into the backbend, ensuring the crown of the head rests gently.
Elbows can open wide, further opening the chest and shoulders.
Intensely stretches the quadriceps, hip flexors (psoas), and ankles.
Provides a deep, full-body backbend, opening the chest and shoulders.
Deepens the stretch in the abdominal muscles and stimulates internal organs.
Calms the nervous system and relieves stress and anxiety.
Fosters a sense of surrender and emotional release.
Place a folded blanket under your knees and another under your head to alleviate pressure and provide comfort.
Place a bolster along your spine (from sacrum to head) to support the backbend and make it more accessible or restorative.
Stand at the student's feet. Place hands on the inner thighs (near the knees) and gently guide them to draw toward each other, preventing excessive external rotation.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Place hands on the student's upper back (between shoulder blades) and gently encourage an upward and forward lift of the chest, deepening the backbend.
Avoid pressing on the neck; ensure the student feels supported and not pushed.
Lie back with your head on the floor.
Gently surrender the crown of the head toward the earth, allowing for an expansive release across the entire anterior chain.