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.