Pada­has­tasana (For­ward bend)

The Hindu - - HEALTH -

Stand with legs hip-dis­tance apart. Place a bol­ster be­tween the thigh and the belly and hold it with both hands. In­hale; elon­gate the spine and on an ex­hale, ex­tend for­ward from the hips. Bend the knees and press down on the bol­ster. Bend the el­bows and hold the right el­bow with the left hand and vice versa. Stay in this pose for 15 breaths. To re­lease the pose, hold the bol­ster, lift the head up, and re­lease the palms. Lift the torso up and re­lax. Ben­e­fits: This for­ward-bend­ing pose re­leases ten­sion from the torso and im­proves blood cir­cu­la­tion in the whole body, es­pe­cially the fa­cial mus­cles. Seema Sondhi dis­cov­ered yoga when she suf­fered three lum­bar slipped discs and was ad­vised com­plete bed rest. Over the last 18 years, she has trained and been cer­ti­fied from the In­ter­na­tional Si­vananda Yoga Vedanta Cen­tre and Matthew Sweeney. She has also writ­ten six books on the sub­ject

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