This deep forward bend produces an intense stretch through the back of your body. Let your peMs rotate forward and keep your torso soft especially around your shoulders. Keep your feet stable and relaxed.
Enhale, step or jump your feet hip-width apart. Exhale, put your hands on your hips. Inhale, lift your chest, roll your shoulders back and look up. ExhaLe, fold forward at your hips. hold your big toes with your index and middle fingers (thumbs on top).Your elbows should be out to the sides, your legs straight, your knees and thigh muscles engaged, and your head and neck relaxed. Lift the bendhas. Inhale, look up, open your chest as fully as possible while holding your toes. Exhale, fold forward and stay for five breaths. Inhale, lift and lengthen your spine and look forward. Go straight into the next posture: Padahastasana.
Enhale, step or jump your feet hip-width apart. Exhale, put your hands on your hips. Inhale, lift your chest, roll your shoulders back and look up. ExhaLe, fold forward at your hips. hold your big toes with your index and middle fingers (thumbs on top).Your elbows should be out to the sides, your legs straight, your knees and thigh muscles engaged, and your head and neck relaxed. Lift the bendhas. Inhale, look up, open your chest as fully as possible while holding your toes. Exhale, fold forward and stay for five breaths. Inhale, lift and lengthen your spine and look forward. Go straight into the next posture: Padahastasana.
