Mayasana - Variant
The starting point is Mayasana. However, here the hands are put on the soles of the feet. A real or virtual point is fixed or the eyes are put into Maddya Drishti (gazing the glabella point). The tongue is placed into Kechari Mudra.
The opening brought to the legs must be felt, especially on the side opposite to the upper knee. In the illustration above, the opening is at the side of the right arm. In this position, the visualization is to bring the breathing several times in the spine, followed by a complete exhalation while remaining motionless. During the next inhalation, an arm is raised (in this illustration above the right arm) upward.
The position is held a few seconds in full-lung retention. During the following exhalation, the body leans towards the open side, while the hand slides frontward and slightly sideway. The other hand comes and grasps the sole of the foot.
The eyelids are then closed while attempting to go down up to resting the forehead on the ground. There, the focus is on relaxation of non-used muscles and on breathing. The breathing should include a long exhalation, a calm inhalation, and according to the comfort a full-lung retention.
The posture is held for several minutes, while insuring that the tendons of the hips at the level of the buttocks are not strained. The stretch can actually be controlled by regulating the angle of the posture.
Finally, during an inhalation, the body goes back up with the arm stretched as in the previous phase. The eyelids remain closed. During the following exhalation, the body comes back to the starting position. The breathing is let loose, in silence and immobility. Then the posture is inversed.