SOOP-tah OORD-vah-pah-dah vahj-RAHS-ah-nah B
The most advanced variation of Supta Urdhvapada Vajrasana, where the arms are also bound (clasped hands to opposite elbows/shoulders) behind the back of the head. It intensely deepens the backbend and shoulder opening, demanding supreme flexibility and surrender.
From Supta Urdhvapada Vajrasana A, interlace hands to elbows/shoulders behind head.
Deepen the backbend, allowing the body to surrender.
Maintain smooth, deep breathing.
Requires exceptional flexibility in quadriceps, hips, ankles, and shoulders.
Ensure a pain-free previous variation of the pose is established first.
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.
Shoulders remain relaxed and open, arms bound comfortably.
Intensifies the stretch in quadriceps, hip flexors, and ankles to a profound degree.
Provides an extreme full-body backbend, maximally opening the chest and shoulders.
Deepens the stretch in the abdominal muscles and further stimulates internal organs.
Induces profound calm and mental stillness, aiding in deep meditation.
Fosters a sense of deep 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 and bind your arms.
Embrace the profound surrender of this deeply bound backbend, allowing the energy of the spine to radiate outward from the central core.