Technique:

1. Perform Dandhasan (photo 122)

Bent the right knee bringing it close to the body, and place the right foot fully on the ground as close as possible to the groin (photos 136)

Emphasis and Awareness:

Maintain straighten left leg and an erect elongated back.

2. Turn the upper part of the body 90 degrees leftward

Bring the right arm left of the right knee and place the right palm on the ground ahead of the right foot toes.

Move the left arm behind the back (photos 137)

Emphasis and Awareness:

Sense the elongation and the twist from the base of the spine to the top of the head.

Maintain the left leg straightened.

3. Turn the upper part of the body lightly forward — in the direction of the left leg.

Move the right arm around to the right leg and behind the back.

Hold the base of the left palm with the right hand (photos 138)

4. With inhalation sense elongation from the base of the spine to the top of the head and erect the back.

With exhalation twist the back leftward as much as possible, and turn your eyesight far beyond the left shoulder.

Elevate the right hand grip as much as possible (photos 139)

Emphasis and Awareness:

Sense the twist along the entire length of the back

Increase the twist with the pace of breathing and by using the grip behind the back.

Breathe comfortably.

Length of stay:

Begin with 10 deep breathes and up to 3 minutes — each side.

Advantages:

This posture strengthens the fingers. The flow of blood in the body is accelerated, mainly along the spine. The posture flexes the spine, especially in the area of the lower and middle back, and helps adjust imbalance.

Release:

Turn the body back to the center.

From here it is possible to continue to the next variation on Maritziyasan.