- Stand straight in Tadasana – feet hip distance apart and arms by the side of the thighs. Body relaxed.
Entering the posture:
- Raise both arms up facing towards the ceiling.
- Push the hips slightly back. While stretching the spine and chest forward, bend forward.
- Bring the hand down near the feet. Bring the chin to the chest and chest closer to the thighs.
- Let go of the arms, relax the shoulders, back and the neck.
- Place the finger tips under the toes. Legs straight- do not bend the knees.
- Hold the posture for 3-5 breaths.
Coming out of the posture:
- Release the hands and lock the fingers.
- Stretch the arms, biceps near the ears.
- Spine and arms straight. Raise the arms up over the head.
- Release the hands and relax the arms.
- Inhale while entering the Tadasana.
- Exhale while bending forward and down.
- Long and deep breaths while holding to the posture
- Inhale while you bring the arms back up.
- Exhale while relaxing the arms.
- Towards the lower back and the spine while stretching.
- Towards the breathing.
- Massages and tones the abdominal muscles, intestines. Improves digestion.
- Spinal nerves are toned.
- Improves metabolism and concentration.
- People with major spine or lower back issues should not do this asana.
- People with hernia, low back problems, major sciatic issues should not do this posture.