oot-tan-AHS-uh-nuh
A deep stretch and a powerful inversion that quiets the mind. It lengthens the entire back body and allows the heart to rest above the head, promoting calm and introspection.
Hinge at the hips, not the waist.
Let the head hang heavy.
Shift weight slightly into the balls of the feet.
Feet hip-width apart or big toes touching.
Ground through the inner and outer edges of the feet.
Bend the knees as much as needed to touch the floor or blocks.
Lift the sit-bones toward the sky.
Release the crown of the head toward the mat.
Stretches hamstrings, calves, and hips
Relieves tension in the neck and spine
Stimulates liver and kidneys
Reduces fatigue and anxiety
Soothes the nervous system
Place hands on blocks if the floor feels too far away. This prevents the spine from rounding excessively and keeps the weight in the balls of the feet.
Stand with your sit-bones against a wall. As you fold, keep the contact to ensure your hips stay stacked over your ankles rather than leaning back.
Stand to the side. Place one hand on the lower belly and one on the sacrum. Guide the pelvis to tilt forward (anterior tilt) to deepen the fold.
Ensure knees are micro-bent.
Stand to the side. Place a hand gently on the mid-back. On the exhale, smooth the hand down toward the neck to encourage releasing the head.
Do not push down heavily.
Touch your toes
Fold your upper body over your thighs, letting gravity lengthen your spine.