OORD-vah MOO-kah shvah-NAHS-uh-nuh
A powerful backbend that awakens the spine and opens the heart. Unlike Cobra, the entire body is supported only by the tops of the feet and the palms, creating an intense stretch for the front body.
Lift the chest forward and up.
Straighten the arms completely.
Only hands and tops of feet touch the mat.
Press the tops of the feet firmly into the floor; toes point straight back.
Hands directly under the shoulders.
Engage the legs so the thighs and knees lift off the mat.
Draw the shoulder blades down the back to broaden the collarbones.
Look up slightly without crunching the back of the neck.
Improves posture and spinal flexibility
Strengthens the spine, arms, and wrists
Stretches the chest, lungs, and abdomen
Relieves mild depression and fatigue
Boosts confidence and energy
Place your hands on blocks. This extra height makes it easier to lift the thighs off the floor and prevents the shoulders from shrugging into the neck.
Stand over the student (straddling legs). Place hands on the tops of their shoulders. Gently stroke/press down the back to encourage shoulders away from ears.
Be very light; the lower back is vulnerable here.
Stand to the side. Place a hand under the sternum (hovering or light touch) to cue lifting the heart forward and up.
Do not pull them backward; the direction is UP.
Look at the ceiling
Gaze towards your forehead, keeping the back of your neck long.