Step-by-Step Instructions
- Start by standing in Tadasana and balance your weight equally on both feet.
- Breathing in, extend your arms overhead.
- Breathing out, bend forward with a flat back and down towards your feet.
- Stay in the posture for 20-30 seconds and continue to breath deeply.
- Keep your legs and spine erect with hands resting either on the floor, beside your feet or on your legs.
- On an out breath, move your chest towards your knees and lift your hips and tailbone higher.
- Let your head relax and move it gently towards your feet. Keep breathing deeply.
- Breathing in, stretch your arms forward and up and slowly up to a standing position.
- Breathing out, bring the arms to the sides.
Benefits
- Stretches the muscles on the back of the body
- Invigorates the nervous system by increasing circulation
- Increases blood flow to the brain
- Stretches the hamstrings
- Tones the abdominal organs
Precautions
- Back injuries
- Spondylitis
- Hyperextended knees
Modifications and Variations
- To Modify: If knees are hyperextended or in pain, hyperextend the knees.
Preparatory and Follow-up Poses
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.
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