sah-LUM-bah boo-jung-GAHS-ah-nah
A gentle yet potent heart-opener that introduces the spine to safe extension. It offers a meditative groundedness while revitalizing the nervous system through subtle chest expansion.
Align elbows directly under the shoulders.
Press the tops of the feet firmly into the mat.
Draw the chest forward through the gateway of the arms.
Spread fingers wide and press the forearms down evenly.
Keep the legs hip-width apart and pubic bone grounded.
Isometrically pull your elbows back toward your hips to lengthen the low back.
Relax the shoulders away from the ears to create space in the neck.
Strengthens the spine and stimulates the sacral-lumbar arch
Expands the chest and stretches the abdominal wall
Encourages a state of calm alertness and receptive presence
Place a bolster under the ribs to allow the spine to drape into a restorative backbend without muscular effort.
Fold a blanket under the pelvis if the contact between the pubic bone and the floor feels too sharp.
Stand at the head of the student. Place hands on the tops of the trapezius and gently guide the shoulders down and away from the ears.
Ensure no pressure is applied directly to the cervical spine.
Place a hand on the sacrum and apply subtle downward and backward pressure toward the heels.
Stop immediately if the student feels pinching in the lower back.
Look up high.
Keep the back of your neck long and straight.
Push into the floor.
Press into your forearms to gently pull your chest forward.