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Adhomukha paschimottanasana (Downward facing forward bend)
December 5, 2007
Use a small stool, about a foot in height. Sit on it as shown, with legs out in front. Inhale. Raise both hands high. Exhale, lower hands, extending the spine. Reach hands to feet as shown. If unable to reach feet, hold the legs where you can.
Look down, reaching forehead to thigh. That may take a few weeks or months of regular practice. So initially just look down, breathing normally. Relax. Repeat three times. Later, after a few months of practice, extend time in final pose to half a minute or so.
Avoid: If having BP, cardiac or lower backache.
Benefits: Same as for the other two forward bends in the series.
Also read: Knee power with yoga
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