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A powerful counter-pose to forward folds, this backbend strengthens the entire posterior chain while stretching the front of the body. It builds arm and core strength, and opens the chest and shoulders.
Start seated with legs extended forward.
Place hands behind you, fingers pointing forward or back.
Press into hands and feet to lift hips to the sky.
Hands shoulder-width apart, a foot or so behind your hips.
Feet hip-width apart, toes pointing forward.
Keep the body in one straight line from shoulders to heels.
Lift the chest and broaden the collarbones.
Draw shoulder blades down the back; avoid shrugging.
Strengthens the arms, wrists, back, glutes, and hamstrings.
Stretches the chest, shoulders, and anterior body (abs, hip flexors).
Improves posture and spinal flexibility.
Energizes the body and mind.
Builds confidence and determination.
Place hands on blocks to reduce the angle of wrist extension if wrist pain is present.
Stand to the side. Place hands under the student's hips and gently assist in lifting the pelvis higher, encouraging full extension.
Ensure the student's wrists are comfortable; avoid pushing into hyperextended elbows.
Place hands on the student's shoulders and gently guide them to roll back and down, opening the chest further.
Monitor the student's neck; ensure it remains long and comfortable.
Lift your hips high.
Elevate the pelvis toward the celestial realm, radiating energy through the entire front body.