Back Stretch Pose

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Paschimottanasana

Techniques:

• Sit with the legs outstretched in front, with the feet together and the palms on the knees
• Relax the body in this starting position, keep the back straight
• Exhale and start sliding the palms forward along the legs
• Try to reach down to the big toes by bending forward from the hips
• Stretch down to where ever possible - the lower shin, ankles or heels
• Try to keep the back as straight as possible
• Drop the head down, bringing the forehead close to the knees
• Move slowly without forcing or jerking the body
• Keeping the legs and back relaxed and hold the final position for a few seconds
• Remember to keep the knees straight throughout the practice
• Release the position as you inhale

Contra-indications:

• Sciatica
• Hernia
• Slipped disc
• Severe back pain

Benefits:

• Improves the flexibility of the back, hip joints and hamstrings
• Tones the adrenal glands, pancreas, spleen, liver and kidneys
• Increases blood supply to the nervous system
• Massages the abdominal visceral organs
• Beneficial for the reproductive system