Technique:



1) Perform Urdva Hasta Tadasana. (Photo 242)

Turn the palms forward.

While exhaling lower your trunk forward and extend your buttocks backwards so the

arms and the back of the neck will be in a continuation of the back.

At the end of the exhalation rest the stomach on the thighs and the palms on the

ground, at the side of the feet, or reach as much as your body allows you.

Relax the shoulders. (Photo 272)



Emphasis and awareness:

While descending, make sure to keep the elongation from the spine to the tip of the fingers.

Keep from over burdening the area of the lower back and monitor your balance with the help of your buttocks.

Make sure the legs stay straight and joined together at all times.

At the end of the exhalation the hands are touching the ground or as close to it as possible, and the body is as if it is hanged on the base of the spine without any effort



2) Hold the back side of your ankles, with your palms. If you can not reach hold the

calves.

Relaxes the back muscles and allow the power of gravity to extend the spine and

separate between the vertebras.

With each inhalation feel the elongation from the base of the spine to the top of

the head, and with each exhalation bring the forehead to the knees, as much as possible

without any effort.

In the final posture the forehead and the chin can rest between the shines. (Photo 273)



Duration:

Start from five deep breaths up to five minutes.



Emphasis and awareness:

Beginners may find it difficult in holding their feet or reaching their knees with the head.

The final posture requires a notable flexibility in the spine, but even someone who can not fully reach the final posture can practice according to his ability.

It is important not to strain and not to compete, flexibility will develop with time.

Keep your legs straight at all times.

Make sure to advance slowly with full awareness.

Feel the elongation in the lower back area and back muscles of the legs.

Try to relax your arms.