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A joyful, ecstatic backbend that opens the entire front body. It is a celebratory pose that combines elements of a side plank and a backbend, encouraging a sense of freedom, expansion, and heart-opening.
From Side Plank or Three-Legged Down Dog, step the top foot behind you.
Lift the hips high and reach the top arm overhead.
Open the chest toward the sky in an expansive backbend.
Press firmly through the grounded hand and the ball of the stepped-back foot.
Keep the grounded leg strong and stable.
Lift the pelvis toward the sky, engaging the glutes and core.
Extend the top arm in a graceful arc, reaching toward the front of the mat.
Allow the head to drop back slightly, opening the throat without straining.
Stretches the entire front body, including the chest, shoulders, and hip flexors.
Strengthens the arms, shoulders, and upper back.
Improves balance and coordination.
Encourates a sense of joy, freedom, and self-expression.
Helps overcome feelings of restriction or stagnation.
Practice near a wall, placing the grounded hand or foot against the baseboard to provide extra stability as you rotate into the backbend.
Stand beside the student. Place hands on their outer hips and gently assist in lifting the pelvis higher, encouraging a deeper backbend.
Ensure the grounded shoulder is stable and integrated.
Place one hand on the student's top shoulder and the other on their rib cage, gently guiding the chest to rotate further open toward the sky.
Avoid any sudden movements; respect the student's spinal flexibility.
Lift your hips and reach back.
Radiate energy from the core outward, allowing the heart to blossom toward the sky in an expression of pure freedom.