Paschimottanasana
> Sit up with the
legs stretched out straight in front of you, keeping the spine erect and toes
flexed toward you.
> Breathing in,
raise both arms above your head and stretch up.
> Breathing out,
bend forward from the hip joints, chin moving toward the toes. Keep the spine
erect focusing on moving forwards towards the toes, rather than down towards
the knees.
> Place your hands
on your legs, wherever they reach, without forcing. If you can, take hold of
your toes and pull on them to help you go forward.
> Breathing in, lift
your head slightly and lengthen your spine.
> Breathing out,
gently move the navel towards the knees.
> Repeat this
movement two or three times.
> Drop your head
down and breathe deeply for 20-60 seconds.
> Stretch the arms
out in front of you.
> Breathing in, with
the strength of your arms, come back up to the sitting position.1674
> Breathe out and
lower the arms.
Benefits:
> Stretches lower
back, hamstrings and hips.
> Massages and tones
the abdominal and pelvic organs.
> Tones the
shoulders.
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