Benefits: Calming, reduces nervous tension, improves digestion, stretches back and legs, stimulates liver and kidneys.
Cautions: Back injuries (do the pose with knees bent). High Blood Pressure (don’t lower your head below your waist).
|Fig. 1||Fig. 2|
- Stand in Mountain Pose, inhale and lengthen the entire body.
- Bend your knees a little and as you exhale bend forward from the hips (not the waist). Keep lengthening through the front of your body and bring your fingers towards the floor.
- Draw your abdomen towards your thighs, broaden and lift your sitting bones.
- Slowly straighten your legs if you feel ready for a stronger back stretch.
- Hold for 5 or more breaths feeling the muscles releasing with each breath.
- If the backs of your legs are tight – keep hands on waist and lower your torso half way down or place your hands against a wall for support
- Padangusthasana – Take hold of the big toes with the fingers as you fold forward
- Padahastasana – Lift toes and place your hands – palms up – under feet.
- Sequence: Inhale and flatten your back as you lift your body away from your legs (fig 1) exhale as you lower your body down towards your legs again. (fig 2)