Objective:

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

  1. Start by in sitting pose with your legs straight in front of your body.
  2. Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
  3. Inhale and draw your spine up long.
  4. As you exhale, begin to come forward.
  5. On each inhale, lengthen your spine. 
  6. 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.
  7. Keep the neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely.
  8. 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.
  9. 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.