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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.