Technique:

Perform Parivrita Janusirasan (photo 134)

Turn the upper part of the body towards the straitened leg

Place the forehead on the thigh bone (photos 135)

Length of stay:

Begin with 5 deep breathes and up to 3 minutes.

Emphasis and Awareness:

The two postures: Parivrita Janusirasan (photo 134) and Janusirasan (photo 135) are performed one after the other.

Feel elongation from the base of the spine and up to the top of the head, and try to, with every inhalation, be aware of this sensation.

With every exhalation relax the shoulders, the arms and the muscles of the face a little more, and try to release the back.

Advantages:

These postures improve the blood flow in the area of the spine and flex the muscles of the back. The postures are excellent for treating back pain as well as imbalance.

Additionally, these postures improve the functioning of the digestion system and help overcome suppressed anger as well as extreme moods.

The postures open the stomach area and release energetic blockages in the Manipura chakra.

Release:

Relax the back and come to sitting vertebra by vertebra.

Straighten the bent leg.

Perform the posture for the opposite side as well.