Parivrtta Ustrasana
Begin to sit with your knees bent under you
(Virasana). Place your hands behind you and place them on the soles of your feet. (For an easier variation on the lower back, move your fingers forward and step on the tips of your fingers, then place your hands on your heels).
The pelvis rises and moves forward, keeping the coccyx forward. The arms are placed behind you with your hands on your feet. Make sure the plug is good if it does not hold the heels. (This can happen if it’s hot and sweat reduces friction).
Pull the navel up and back to reduce disc fatigue in the lower back. Make sure the lower back has warmed up before performing this deep posture.
Lift one arm while holding the other arm down. This will cause torsion of the body. Line up the shoulders vertically.
Put something under your knees like a blanket or towel. This will reduce the strain on the knees caused by the weight of the body. Try placing the support under the knees on the shin. This can completely reduce the pressure on the knees. These techniques may be necessary if the knees are sensitive or do not feel healthy with a weight on them.
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variations
For an easy variation, hold your hand on the mat instead of the foot and let the pelvis go down a little. This will increase the knees a little. If you place it on the inside of the leg, it will increase the turn and if you place it on the outside of the foot, it will reduce the turn.