oo-pah-VISH-tah koh-NAHS-ah-nah
A deep seated forward fold that targets the inner thighs (adductors) and hamstrings while lengthening the spine. It promotes a sense of grounding and introspection, calming the nervous system.
Sit with legs wide apart, feet flexed.
Hinge forward from the hips, keeping your spine long.
Reach hands forward or to your feet.
Root down firmly through both sitting bones.
Keep legs active, pressing outer thighs down and engaging quadriceps.
Lead with the heart, maintaining length in the spine; avoid rounding the upper back.
Gently rotate the inner thighs toward the floor.
Draw shoulders away from ears.