Yoga: Two-legged forward bend (Paschimottanasana)

Two-legged forward bend (Paschimottanasana)

• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
• Breathing in, raise both arms above your head and stretch up.
• Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
• Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.
• Breathing in, lift your head slightly and lengthen your spine.
• Breathing out, gently move the navel towards the knees.
• Repeat this movement two or three times.
• Drop your head down and breathe deeply for 20-60 seconds.
• Stretch the arms out in front of you.
• Breathing in, with the strength of your arms, come back up to the sitting position.
• Breathe out and lower the arms.

Benefits

• Stretches lower back, hamstrings and hips.
• Massages and tones the abdominal and pelvic organs.
• Tones the shoulders.

Reference: http://www.artofliving.org/in-en/seated-forward-bend