To stretch the spine, shoulders, pelvis, and hamstrings. It also stimulates and balances the liver, kidneys, adrenal glands, also improving digestion and appetite
Safety Instruction and Technique:
- Sit on the edge of a yoga mat with your legs extended in front of you. Reach actively through your heels. Beginners should bend their knees throughout the pose, eventually straightening the legs as flexibility increases.
- Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
- Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso.
- Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees.
- Hold onto your shins, ankles, or feet — wherever your flexibility permits.
- Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last.
- With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
- Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift your torso.
Note: If you have limited flexibility, you can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands.