Technique:

Sit with bent knees, holding the feet’s blade with your handsLift legs slightly off the ground, maintaining only the buttocks on the groundStraighten the legs, spreading them apart, while elongating the full length of the back, from the base of the spine to the top of the head

With every inhalation try to straightening and elongating the back a little more, and with every exhalation spread the legs slightly further apart. To the extent possible, maintain soft, slow, quiet breathing (photo 119).

Length of stay:

Begin with 5 deep breathes and up to three minutes.

Emphasis and awareness:

Make sure the legs are straight and distanced from each another as much as possible.

Maintain balance and try to avoid movement.

Be aware of the elongation along the back, at the back of the legs, and in the area of the groin and arms.

Breathe deeply and slowly. Try to extend the length of the breathing while also quieting its sound.

Sense the relaxed movement of the belly with the breathing.

Focus the awareness on the buttocks, which are planted into the ground.

People with high blood pressure, heart disease, herniated disc and sciatica should avoid this asana.

Advantages:

The posture elongates and flexes the spine throughout its full length, and also aligns vertebras that are not located at their correct position.

The asana balances the sympathetic and parasympathetic nerve system.

The belly’s internal organs receive a massage and are being accelerate, while the intestines activity is improved.

Ongoing practice of the asana will result in mental balance as well as an ability to better focus the mind.

Release:

Gently lower the vertebras of the back to the ground, one after another, followed by laying the soles of the feet onto the ground, beyond the head.

Release the grasp of the feet.

Bring the legs together.

Lay the arms straightened at the sides of the body, palms facing down.

Gradually rest the back on the ground through its full length, vertebra by vertebra.

Finally, return the legs to their place, relaxing the body in Shavasana.