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.