Technique:



1. Perform Dandasana (photo 122).

Bring the left heel to the groin, so that the sole touches the inner thigh.

Erect the back and exhale all the air from the lungs.



2. With inhalation lift the arms through the sides, and bring them stretched upwards to behind the line of the ears. At the same time, feel elongation from the base of the spine to the tips of the fingers.



3. With exhalation turn the upper part of the body towards the left knee.



4. Lower the upper part of the body sideways, towards the right leg.

Hold the inner part of the right foot with the right hand, and the outer part of the left foot with the left hand.



5. With every inhalation sense elongation throughout the upper part of the body, and with every exhalation increase slightly the twist along the back (photo 134).

Length of stay:

Start with 5 deep breaths and up to 3 minutes.

Emphasis and Awareness:

Pay attention to elongation along the left side of the upper part of the body (or along the right side — according to the side you are practicing).

Sense elongation also at the back of the straight leg.

Make sure that the bent knee is fully laid on the ground.

Use reverse hold in order to increase the twist along the back.

Maintain the hands stretched behind the line of the ears.

Turn your look upwards as much as possible.

Increase the sensation of elongation with every inhalation, and the twist with every exhalation. You can measure your progress in the asana according to the look. When reaching the peak of the posture, close your eyes and relax the body in the asana.