Come to the sitting position, put your legs together on the floor and flex your feet. Pull the flesh under your sitting bones backwards and place your hands next to the hips on the floor. Push your pelvis and tailbone backwards, elongate your spine, inhale, lift your arms up, put your shoulders down, exhale slowly and bend forward, starting with your hips. Hold your big toes with your fingers and stop in this position – or, if not possible, grasp your ankles or another part of your legs, which you can reach, without losing the straightness of your spine. Inhale and use the exhalation to come a little bit further and, when you are able to touch your toes, bend your elbows to the side. You should first be able to touch your legs with your belly, before you lay forehead down on your knees (final posture).
Art of pose: fore bending, stretching, beginner
Benefits: stretches the hamstrings (especially good for runners), curves and the entire back. Increases the blood flow along the spine, calms down and leads the look to the inside. Stress reliever, lowers high blood pressure.
Baba Balaknath Temple Street
Upper Tapovan, Laxman Jhula Road
Rishikesh, Uttarakhand, India