Technique of execution:

Bhujapidasana

  1. Stand in Tadasanu (The pose of the Mountain), placing feet slightly wider than the pelvis.
  2. On exhalation, lean forward to Uttanasana (Tilt forward from standing position) and press the palms to the floor on either side of the feet.
  3. Bend your knees slightly.
  4. Slip your right hand into the space between the right shin and thigh, making this movement from the inside, and press the right palm to the floor from the outside of the right foot.
  5. Push the right hand under the right knee so that the knee is above the back surface of the right shoulder as close as possible to the shoulder joint.
  6. Having propped the right shoulder with the right knee, move the left foot to the right.
  7. Twist the left and right ankles so that the left one is in front.
  8. Slightly move to the left, moving the weight to your left arm. Slowly tear off the feet from the floor, lifting them up a few centimeters.
  9. Supporting the right shoulder with the right leg, on the exhalation bend your arms in the elbows.
  10. Feed the body forward and lower it to theParallel to the floor. At the same time, straighten the legs in the knees and pull them to the right parallel to the floor (and perpendicular to the body). The right hand is sandwiched between the hips. Activate it to twist the case to the left.
  11. Do not spread your elbows to the sides. Look at the floor. Stay in a pose from 30 seconds to 1 minute. Then slowly unbend your arms and straighten the body.
  12. Bend your knees, unhook your ankles and put your feet on the floor.
  13. Perform Uttanasana, delayed in a pose for several cycles of breathing.
  14. Then repeat the Ashtavakrasana in the other direction.


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