Gatyatmak Pashchimottana Asana
This pose focus on your back muscle, it will help to stretch the back and the hamstring muscles. It helps in massaging the abdominal visceral organs and also tones the stomach and waist.
Benefits:
Improves flexibility and strength of the spine
Speeds up metabolic processes.
Stimulates blood circulation throughout the body
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Steps to perform this pose:
Lie down on the floor keeping your feet together
Raise the arms over the head
Keep your elbows straight and palms turned upwards
This is the starting position
Upper arms should be in touch with the ears throughout the practice
Legs should be on the floor throughout the practice
Use abdominal strength to lift the upper body up in a sitting position
Spine and arms are kept in one straight line
Without pausing, bend forward reaching down to the toes of the feet
Stay in this position for a couple of seconds
Come out of the position with inhalation
Do not pause the movement at any point
Rest back in the starting position for a breath
This is one round
Repeat for about 10 to 20 rounds dynamically
After the practice, rest in shavasana to a count of 20
Contraindications:
Sciatica
Slipped disc
Hernia
Pregnancy
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