Technique:

  • Stand straight with feet 2 inches apart.
  • Inhale slowly and raise the arms up.
  • Stretch up the body from the waist.
  • Exhale and bend forward until the trunk is parallel to the ground.
  • Exhale, and bend forward until the entire palm rests on the ground.
  • Maintain this final posture for 10-30 seconds.
  • Those who are having stiff back should bend according to their capacity.
  • Now inhale, come up slowly to the vertical position and stretch the arms above the head.
  • Exhale and slowly return to the starting position in reverse order.
  • Relax in Tadasana

 

Benefits

  • Makes the spine flexible, improves digestions, and prevents constipation and menstrual problems.

A Word of Caution

  • Please avoid this practice in case of cardiac or back problems, abdominal inflammation, hernia and ulcers, high myopia, vertigo and during pregnancy.
  • Those with vertebral and disc disorders should also avoid this practice.