Technique of execution:

  1. Stand on your knees, spreading them across the width of your pelvis; Hips are perpendicular to the floor.
  2. Slightly wrap the thighs inward and pick up the buttocks. Imagine that you are pulling the ischium bones up into the body.
  3. Press the lower leg and feet to the floor.
  4. Place your hands on the pelvis, placing the base of the palms on the top of the buttocks, the fingers look down.
  5. Hands spread the pelvis and extend it downward, directing the coccyx to the floor and slightly inward to the pubic bone.
  6. To prevent the upper groin from moving forward, push the front surfaces of the thighs back, balancing this movement by pulling the coccyx inside.
  7. On inhaling, pull in the scapula and lift the chest up.
  8. Continuing to pull in the coccyx and the shoulder blades, start to bend back. Do not tilt your head and aim your chin toward your sternum.
  9. Alternately, place your hands on your heels, trying to keep your thighs perpendicular to the floor.
  10. Take care that the front ribs do not protrude up to the ceiling, otherwise the stomach will be strained, and the waist will shrink. Lower the front ribs, and the front surface of the pelvis pointing upwards to the ribs.
  11. As you press your hands to the heels, the fingers of your hands face the toes.
  12. Turn your arms from the inside outward so that the ulnar folds look forward. Do not squeeze the shoulder blades.
  13. Put your head back. Do not strain your throat.
  14. Tear off the hands from the feet and connect the palms of your hands in front of the chest. Do not resist the force of attraction.
  15. Breathe evenly. Let the spine "flow" down. Imagine it in the form of a wheel - this will help to bring your head closer to your feet.
  16. On exhalation, slowly pull your hands behind your head and touch the palms of the floor. You can lower your head to the floor and stay in this position.
  17. Open your chest and point your head and shoulders towards the coccyx. Breathe evenly.
  18. Direct the pubis and coccyx to the heels and slightly wrap the hips inward. Feel the maximum traction of the quadriceps muscles of the thigh.
  19. Having mastered in this position, with an exhalation straighten your hands (your head will come off from the floor) and bring your palms to your feet.
  20. Again, put your head on the rug and take a rest.
  21. Then again push your hands away from the floor and straighten your arms.
  22. Push your palms even closer to your feet.
  23. Continue in the same spirit until you grabFeet or heels. Holding your elbows on the width of your shoulders, with exhalation, bring your head to your feet and lower your elbows to the floor. Breathe evenly. Work with your feet and, opening the chest, lift it upwards - this will help to establish the energy balance in the pose and clarify the mind.
  24. Stay in a pose from 30 seconds to 1 minute.
  25. To get out of the pose, place your palms on the floorBoth sides of the head, lift the chin and lower the head and body to the floor. If you feel the strength, go out in the following way: on exhalation squeeze the palms and by strong movement of the sternum lift the body in a vertical position. Relax in Balasan.


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