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.
Intensely stretches the hamstrings, calves, and entire posterior chain.
Strengthens the core, hip flexors, and back muscles for balance.
Deeply decompresses the spine and stimulates abdominal organs.
Cultivates extreme focus, mental stability, and perseverance.
Builds internal heat and sharpens concentration.
Use a strap looped around the balls of your feet if you cannot comfortably reach your feet while maintaining straight legs and a long spine.
Stand beside the student. Place hands on the calves or inner thighs and gently encourage further extension of the legs, especially on an exhale.
Avoid pressing directly on the knee joint; ensure the student's spine remains long.
Place a hand on the student's mid-back and gently encourage them to lengthen through the spine and engage the core, assisting with the forward fold.
Be gentle and ensure the student maintains balance; avoid forcing the fold.
Pull your chest to your legs.
Invite the torso to fold deeply over the legs, allowing the energy of the spine to extend from the sitting bones through the crown.