Legs Spread Back Stretch Pose

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Pada Prasara Pashchimottana Asana

Techniques:

• Sit down on the mat with feet spread apart as wide as possible
• Interlock the fingers of both palms together behind the buttocks
• Keep the spine straight; this is the starting position
• Turn towards the right side and raise the arms up at the back
• Keep the knee straight throughout the movement
• Bend forward from the hips and bring the nose close to the right knee
• Breathe in, raise the head up and return to the starting position
• Turn towards the left side
• Exhale and bend forward bringing nose close to the left knee
• Breath in and raise your head to return to the starting position
• Breath out again and bend forward towards the center of spread legs
• Try to bring the nose close to the floor
• Remember to keep knees as straight as possible

Contraindications:

• Sciatica
• Slipped disc
• Hernia
• Pregnancy

Benefits:

• Improves flexibility and strength of the spine
• Improves metabolism
• Tones waist, stomach and pelvic muscles
• Stimulates blood circulation throughout the body