SOOP-tah vahj-RAHS-ah-nah
An advanced supine backbend that deeply stretches the quadriceps, hip flexors, and abdomen, while offering a profound opening of the chest and shoulders. It is a powerful pose for releasing tension and calming the nervous system.
Start in Hero's Pose, slowly recline onto your back.
Keep your knees together, or allow them to separate slightly if needed.
Relax your arms overhead or alongside your body.
Ensure a pain-free Hero's Pose before reclining; do not force knee or ankle joints.
Use your elbows and forearms to lower yourself slowly and with control.
Keep the knees drawing toward each other, avoiding excessive splaying.
Allow the spine to release into the backbend; avoid crunching the lower back.
Relax the head and neck; if the chin lifts excessively, use a pillow under the head.