Technique:

1. Perform Niralamba Sarvangasana (photo 78).

Lower the legs, straightened, until parallel to the ground, and at the same time push the buttocks in the opposite direction.

2. Turn the heels outward and the toes inward.

3. Spread the legs apart as wide as possible.

4. Lift the arms in the air and place the palms on the knees, so they support the knees.

Create opposite pressure between the legs and the palms (photo 79).

Duration:

Start with one minute and up to 5 minutes.

Emphasis and awareness:

This posture is intended for practitioners who mastered Niralamba Sarvangasana and can hold it for 3 full minutes.

While lowering the legs maintain elongation along the back and avoid any strain on the lower back muscles.

Make sure the legs are parallel to the ground and as far as possible from each other.

Get a good sense of the contact between the shoulders, nape and head, and the ground.

Maintain balance by keeping equilibrium between the legs — gravitating downward, and the palms — which gently push the legs upwards.

Breathe quiet abdominal breathing.

Focus the mind at the Vishuddha Chakra.

Benefits:

In addition to the benefits of classic Sarvangasana, this posture strengthens the areas of the torso and lower back.

The posture is effective in treating pain at the area of the genitals, and problems with irregular menstrual periods — though the posture should not be practiced during the time of menstrual.

This posture helps treat difficult mental conditions such as depression, stress, changing mental moods and accumulative anger.

Release:

Bring the legs together.

Lower the hands and place them gently on the ground behind the back, so that the palms are facing down.

Use the hands as breaks and gently lower the vertebras to the ground, one by one. At all time maintain the legs straightened. At last place the legs on the ground and relax the body into Shavasana.