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A profound heart-opener that radiates energy from the center outward, offering a full-body awakening. It demands a courageous spirit to embrace high-intensity spinal extension and limb integration.
Press through your palms and feet to lift the hips and heart.
Parallel your feet and keep your knees tracking over the toes.
Straighten the arms while drawing the shoulder blades into the back.
Feet hip-width apart, rooting into the inner heels.
Hands shoulder-width apart, fingers pointing toward your shoulders before lifting.
Rotate the inner thighs toward the floor to decompress the sacrum.
Reach the chest toward the wall behind you to deepen the thoracic curve.
Increases spinal flexibility and strengthens the posterior chain
Opens the lungs and expands the chest for deeper breathing
Invigorates the nervous system and combats feelings of depression
Place two blocks at an angle against a wall for the hands to reduce the degree of wrist extension.
Loop a strap around the upper arms just above the elbows to prevent them from splaying outward.
Stand at the student's head. Grip their outer shoulder blades and gently pull their chest toward your shins.
Communicate clearly; do not pull if the student's elbows are splaying.
Place hands on the student's hips and gently guide the tops of the thighs down while lengthening the tailbone toward the knees.
Monitor for any signs of sharp lower back pain.
Push up as high as you can.
Lift your hips high towards the sky, keeping your spine long.
Squeeze your glutes hard.
Gently engage your glutes without clenching, letting your hip flexors lengthen.