Come into Samasthiti, bend your legs slightly, hands on the hip, push your hip backwards, elongate your spine, bend all the way forward to the ground and straighten your legs. Come as far as your back allows you without forming a curve. Place your hands next to your feet and look to your knees. If you don’t reach the ground, hold your head in the same line as the spine and gaze forward. Hips, knees and feet are in one line.
Art of pose: forward-bending, stretching, half inversion, beginner
Benefits: Increases the blood circulation along the spine, lowers the blood pressure, and massages the abdominal internal organs. It brings the look to the inside and calms your mind down.
Limits: People with back pain (slipped disc etc.), should be careful; pregnant woman have to choose a variation (e.g. blocks or chair to put their hands on, back straight)
About Author :- Yogi Chetan Mahesh – Founder AYM Yoga