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.