Technique:

1. Perform classic Patziamotanasa (photo 124).

Spread the legs wide using the hands, pushing the legs away from each other as much as you can.

2. With deep inhalation stretch the arms forward.

3. Lift the whole upper part of the body, so the arms are stretched behind the line of the ears, and serve as a continuation of the body.

Emphasis and Awareness:

When lifting do so out of elongation — from the base of the spine to the tips of the fingers.

Keep the legs straightened.

4. With exhalation turn the upper part of the body leftwards and lower it to the side, towards the right leg.

Hold the inner side of the right foot with the right hand, and the outer blade of the right foot with the left hand (photo 131).

Length of stay:

Start with 5 deep breaths and up to 3 minutes.

Emphasis and Awareness:

Maintain both legs straightened and with as wide a spread as possible.

Sense elongation along the left side of the body, along the back and the back muscles of the legs.

Use reverse hold to increase the twist.

Turn your look upwards.

Advantages:

This posture improves the flow of blood in the area of the spine and flexes the back muscles. It is an excellent posture for treating back pain as well as stability issues.

Additionally, the posture improves the functions of the digestive system and helps overcome suppressed anger as well as help calm extreme mood swings.

In addition, the posture flexes and strengthens the area of the groin.

The posture opens the area of the stomach and releases energetic blockage in the Manipura Chakra.

Release:

Turn the upper part of the body downwards and place the forehead on the right thigh.

Relax the back. Gently release holding the foot.

Lift the vertebras of the back one by one until seated with straightened legs.

Practice the opposite side as well.