Presentation

With the body lying down on the stomach, leg stretched and hands along the body, and shin resting on the ground. The gaze is straight forward.:

Upon exhalation, bend the knees and bring back the feet. The hands hold the feet by wrapping the toes as much as possible:

During the following inhalation, rest on the hands and bend the torso. The knees remain on the ground:

The gaze remains on a point in space, always slightly above the horizon line and the breathing follows Visamavritti. The work focuses on the link between the forehead, heart, stomach and root centers while practicing a strong Mulà Bandha.

It is also possible to work this posture during full-lung retention only. The retention is as long as possible, then the body comes back to the ground during the exhalation and the pose starts again.

Upon a last exhalation, the pose is left. However, before completely leaving the pose, one can still remain focused on the points with eyes opened.