Technique:

1. Sit with legs straightened and spread apart.

Bend the right knee outwards and bring the right heel to behind the buttocks.

2. Bend the left knee inward and bring the left feet close to the groin.

Place the palms on the ground on both sides of the left knee (photo 147).

3. With inhalation sense elongation from the right knee to the top of the head.

With exhalation slide the arms as far as possible, place the forehead in front of the left knee and relax the arms.

Breathe deeply and in full calm (photo 148)

Emphasis and Awareness:

Relax the whole body in the posture.

Breathe deep abdominal breathing and try to quiet it until it will make no sound. Be aware of the elongation along the spine, nape and arms.

Length of stay:

Begin with 1 minute and up to 7 minutes – each side.

Advantages:

The posture relaxes the legs and helps in flexing the spine while massaging the internal organs of the stomach.

Additionally it is good as a relaxation posture and it helps in developing bright and balanced awareness.

Release:

With inhalation round the back and lift vertebra by vertebra to sitting. Gently straighten the legs.

Exercise also the opposite side.