Existing guide · editorial review pending. Clinical review is pending.
How to move
- The full version takes both arms overhead, catches the lifted foot from above with both hands and draws it toward the head, so the spine holds a deep backbend while you balance on one leg.
Practice and cautions
Work with a teacher watching. When genuinely ready, 10 to 15 seconds per side, 2 rounds, only after a full warm up.
Meaningful risk to the low back and shoulders. Not for anyone with disc problems, spondylolisthesis or shoulder instability, and never worth rushing.