Technique:

1. Perform classic Sarvangasana (photo 77).

Gently straighten the arms and place them on the ground behind the back, palms facing upward.

2. With a slow and deep inhalation extend the arms far beyond the head.

3. With inhalation lift the arms so they are parallel to the body (photo 78).

Duration:

From one minute and up to 5 minutes.

Emphasis and Awareness:

This variation is appropriate for practitioners who can maintain 3 straight minutes of the classic Sarvangasana at ease and without movement.

While in the posture maintain balance by continual elongation from the nape to the toes.

Be aware of abdominal breathing.

Make sure the back is straight and elongated, and that the legs are a continuation of the back.

Focus the awareness at the Vishudha Chakra.

Release:

Place straightened arms and palms on the ground.

Bring straightened legs down beyond the head, and push the buttocks in the opposite direction.

Place the vertebras one by one on the ground, making sure the legs remain straightened.

At last, place the legs down and relax the body into Shavasana.