Technique of execution:

  1. Go down on your left knee.
  2. Expand the left foot so that your fingers are pointing to the right, and sit on it.
  3. Place the right foot on the outside of the left hip, next to the knee.
  4. The right knee is directed strictly upwards, to the ceiling.
  5. Start the left elbow by the right thigh, trying to lower it as low as possible.
  6. Twist to the right.
  7. Now put your hands on the floor: first the left one, and then, lifting the pelvis, the right one.
  8. They should be located on the width of the shoulders parallel to each other.
  9. In this position, most of the weight still falls on the knees and feet.
  10. Raise the pelvis higher, turn the left foot so that only the small pillow under the thumb remains on the floor, and the heel is pointing upwards.
  11. Then tear the left knee off the floor, leaving the body weight on the feet.
  12. Raise the pelvis even higher and begin to move the weight on your hands so that the torso is located above the line between the palms.
  13. Feed yourself a little forward, slightly bend the left elbow and bring your head and shoulders to the floor.
  14. When the right foot breaks off from the floor, move the weight even further forward until the left foot becomes light and does not rise after the right.
  15. At the same time, straighten both legs.
  16. Raise your left foot to the position parallel to the floor.
  17. Stronger bending the left elbow, raise the right foot higher.
  18. Keep your right shoulder level with the left.
  19. Raise the chest, placing the body parallel to the floor. Breathe exactly.
  20. Hold in position for at least 10 seconds, and then execute it in another direction.


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