Technique:

Perform the classic Sirshasana (photo 65)

Inhale deeply and while exhaling lower the legs straightened until parallel to the ground.

Push buttocks in opposite direction (photo 66)



Duration:

Begin with 5 deep breathes and up to 5 minutes.



Emphasis and Awareness:

This posture is intended for practitioners already skilled with performing the classic Sirshasana.

Pay attention to elongating the lower back while completely relaxing the area.

Balance the weight of the body by using the buttocks and legs.

Make sure the back is straight and elongated.

Focus awareness at the top of the head.



Release:

Gently lay the toes on the ground.

Lay down the knees and lower the buttocks so it touches the heels.

Keep head in downward position until blood flow is regulated. Only then return with a rounded back to Zen sitting.



Benefits:

This Asana strengthens the lower back and abdominal muscles, and improves posture.