Dynamic Back Stretch Pose

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Gatyatmak Pashchimottana Asana

Techniques:

• 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

Benefits:

• Improves flexibility and strength of the spine
• Massages the abdominal visceral organs
• Stimulates blood circulation throughout the body
• Tones stomach and waist