Technique:

Sit with bent knees. Hold the outer (blades) of the feet with your palmsTransfer the weight of the body backwards, leaning only on the buttocksStraighten the back throughout, the arms and the legs, and stay balanced on the buttocks (photo 120)

Length of stay:

Start with 10 slow breaths and up to 2 minutes.

Emphasis and awareness:

This variation is intended for practitioners who acquired skill practicing Paripurna Navasana (photo 117).

Make sure the legs are straights and close to each other and that the back is straight.

Relax the back through its entire length.

Maintain balance and try to avoid even the slightest movement.

Sense elongation from the base of the spine on the ground to the heels and the top of the head.

Breath deeply and slowly and try to gradually extend the breathing while quieting its sound.

Sense the relaxed movement of the belly with the breathing

Focus the awareness at the buttocks which is planted into the ground.

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

Advantages:

The posture elongates and flexed the spine throughout its length, and reposition vertebras which are not in their correct place.

Additionally, 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 by one, followed by laying the soles of the feet onto the ground, beyond the head.

Release the grasp of the feet.

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 (photo 331).