Table of content
Preparation
Sit in Dandasana (Staff Pose) - spine straight and upright; hands at your sides; legs extended forward, feet together. Inhale, exhale, and relax.
Getting into position
Step 1. Exhale. Inhaling, lengthen your spine from the tailbone to the head and extend your arms up. Exhaling, bend from the hips and lower your hands down and grab your toes. Open your chest, raise your head up, and lengthen your spine. Hold for a few moments to allow the body to adjust.
Step 2. Inhale. Exhaling, bend your torso forward, rounding the spine, interlocking your hands around your feet, and relaxing your neck until the forehead or chin touches the knees. Point your toes forward. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, slowly release the hands, raise the arms, head, and torso up, and lower your arms down, coming into the starting position. Inhale, exhale, and relax.
Variations
Step 1: Raise hands from the sides; lengthen your spine by stretching upward; remain for a few moments
Step 2: Stretching arms and spine, bend forward to 45 degrees
Step 3: Stretching your spine, lower as close to knees as possible and hold the front foot with both hands
