prah-sah-REE-tah pah-doh-tahn-AHS-ah-nah
A grounding standing inversion that intensely stretches the hamstrings, groins, and entire posterior chain. It calms the nervous system and encourages introspection.
Stand with wide legs, feet parallel.
Hinge forward from your hips, keeping your spine long.
Release the crown of your head towards the floor.
Press through the outer edges of your feet, lifting the inner arches.
Engage your quadriceps to lift your kneecaps.
Keep your hips stacked over your ankles.
Draw your shoulders away from your ears.
Hands can be on the floor, blocks, or holding your ankles/big toes.