Technique:

1. Perform classic Sarvangasana (photo 77).

Lift the vertebras of the back and try rounding the back as much as possible.

Bring the elbows close to each other.

Establish good support for the lower or middle back using the palms.

2. Inhale deeply and while exhaling tilt the legs forward, elongating from the area of the nape to the toes.

3. Balance your body in the posture (photo 82).

Points of awareness:

Bring the legs forward as far as you can, without loosing balance.

Maintain contact between the chin and the chest.

Maintain a sense of elongation from the nape to the toes.

At all times try to lift the vertebras of the back and torso as high as possible.

Release:

Straighten the legs upward and release like you do in classic Sarvangasana.

Benefits:

This variation is effective in strengthening the abdominal muscles and for improving the functioning of the digestive system.

In addition, it much strengthens the back muscles, and especially the area of the lower back.

Avoid from creating over pressure on the wrists.