1 Sit up straight, keeping your legs together and straight out, with your toes pointing upward. Inhale, stretching both arms up over your head, parallel to your ears. Stretch your spine upward as much as possible.
The sitting forward bend stretches all of the muscles at the back of the body—from toe to neck—and provides an abdominal massage. Perform its counterpose, inclined plane, afterward.
PHYSICAL BENEFITS
• Restores flexibility to the leg and back muscles.
• Helps to correct an exaggerated lower back curve.
• Tones the digestive organs and helps to regulate the pancreas.
1 Sit up straight, keeping your legs together and straight out, with your toes pointing upward. Inhale, stretching both arms up over your head, parallel to your ears. Stretch your spine upward as much as possible.
2 Retaining the stretch and pulling the abdomen in, exhale and fold forward from the pelvis, leading with the chest and keeping your back straight.
3 Bend forward until your hands reach either your shins, ankles, or feet, and stretch your head and spine forward as much as possible. Let your elbows hang loose to release tension in your neck and shoulders. Breathe slowly and deeply. Visualize the top of your head moving toward your feet.
INTERMEDIATE VARIATION
If you are comfortable in step 3, try to bring your abdomen as close to your thighs as possible. Make sure that you keep your knees as straight as possible.
EXPERIENCE FOR VATA
Those of a vata nature will find that holding the forward bend will be a helpful exercise to balance their often fidgety nature.
EXPERIENCE FOR PITTA
Athletic pitta bodies often have tight hamstrings. The deep leg stretch of the forward bend can therefore be a challenge.
EXPERIENCE FOR KAPHA
This exercise is both meditative and stimulating, so will prove a rewarding experience for the stationary kapha nature.