To stretch lower body, spine and helps open up your hips. It is an excellent aasana for runners who tend to have tight hamstrings.
Safety Instruction and Technique
- Start by in sitting pose with your legs straight in front of your body.
- Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
- Inhale and draw your spine up long.
- As you exhale, begin to come forward.
- On each inhale, lengthen your spine.
- On each exhale, deepen into your forward bend. Imagine your belly coming to rest on your thighs. This will help you keep your spine long.
- Keep the neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely.
- When you have come to your full extension with the spine long, hold your toes and try to stay in this pose for 3-5 breathes.
- Exhale and relax by bringing yourself upward, releasing all the tightness.
Note: Keep your back straight for as long as you can in the pose. This will help you get full breaths.