OORD-vah MOO-kah pah-shee-moh-tahn-AHS-ah-nah
A highly advanced seated forward fold that balances on the sitting bones while extending both legs and reaching the head towards the feet. It demands extreme hamstring flexibility, core strength, and profound concentration.
Balance on sitting bones, legs extended up and forward.
Hold onto outer edges of feet or big toes.
Draw chest towards legs, keeping spine long.
Establish a strong balance on your sitting bones, actively pressing them down.
Keep your core deeply engaged to support the spine and maintain stability.
Lengthen through the crown of the head, drawing the navel toward the spine.
Shoulders remain broad and relaxed, away from the ears.
Micro-bend knees if hamstrings are too tight to maintain a straight spine.