Technique:



1. Perform classic Patziamotanasa (photo 124).

Using the palms spread the legs as much as you can.



2. Firmly, hold the big toe of each foot between the index finger and thumb of the correlating hand.

With every inhalation elongate the back throughout its full length, as if you are trying to reach a point in front of you using the chin (photo 132).

With every exhalation let the upper part of the body come slightly closer to the ground.



3. Finally, lay the chin on the ground (photo 133).

Emphasis and Awareness:

Pay close attention to the flexing of the groin area and to the elongation of the muscles at the back of the legs.

Note to maintain constant elongation forward with every inhalation. Make sure that the leaning downward requires no muscle effort, but rather happens by itself with the exhalation, as a result of the elongation in the back.

Maintain the arms straightened.

Breathe deeply and slowly.

Focus the awareness in the Manipura Chakra.

Allow the deep breathing and the movement of the stomach inward and outward to increase the elongation effortlessly.

In this posture, much like in the classic Patziamotanasa, there is a tendency to round the back in order to bring the chin closer to the ground forcefully. Avoid this tendency and keep the back as straight as possible.

Length of stay:

Start with 5 deep breaths and up to 3 minutes.

Benefits:

This variation stretches the thighs and arms muscles and strengthens them.

It expands the area of the chest and eases difficulties in breathing.

Additionally, it improves the flow of blood in the area of the spine and flexes the spine throughout.

The posture increases the flow of blood to the area of the reproductive organs and it is also very good for treating dysfunctions in the sexual organs and the monthly menstrual.

At the mental level, the posture releases angers and suppressed tensions. It helps overcome situations of trauma, depression, shyness, and apathy.

Release:

Gently release holding the feet.

Relax the back and lift the vertebras one by one to seating.

Bring the legs together.

Lower the back gradually backwards, vertebra by vertebra, until it reaches full contact with the ground.

Relax the body in Shavasana (photo 331).