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VINYASA OF THE POSE
From Pindasana, lay the hands flat on the ground. Slowly roll down to a supine position, exhaling smoothly.

Inhale, press your elbows into the ground, arch your back deeply and place the crown of the head on the ground. Grasp the big toes, and pull on the big toes to encourage the fullest backbend possible. Keep the knees touching the ground.

Stay for 10 breaths, then transition directly to Uttana Padasana.

ALTERNATIVES
If lotus is not feasible, this pose can be done with the legs straight (this is preferable to cross-legged). Keep the hands in the lap, press the palms firmly into the thighs to encourage the lift and expansion of the ribs.