SEATED FORWARD BEND (PASCHIMOTTAN ASANA)
Releases and opens the hips, and focuses the mind.
Sit on your mat or a blanket with your legs together, stretched out in front of you, feet pointing towards the ceiling. Inhale and stretch your arms up over your head. Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down. If you can reach your feet, wrap your index fingers around the big toes.
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If you cannot reach your feet, let your hands fall comfortably on top of the shins or thighs or wherever feels comfortable. Hold for 30-60 seconds, keeping your breathing regular.
2 TABLE POSTURE
Energises the spine, opens the shoulders and strengthens the thighs.
Place your hands on the floor three to four inches behind your hips with your fingers facing in towards you. Bend your knees and place your feet flat on the floor parallel and hips distance apart. Exhale, and on an inhale push your hips and chest up towards the ceiling making the shape of a table with your body. If you are comfortable in this position, let your head fall back. If not. Leave your chin drawn in towards your chest. Feel your feet and hands rooting into the floor as your pelvis and chest reach the ceiling. Hold for 30-60 seconds breathing deeply. Repeat after a brief rest if you have time.
3 SAGE TWIST (MARICHYASANA)
Tones the waistline, releases tension in the spine and gives the internal organs a massage.
Sit upright place your left foot to the side of your right hip and your right foot on the outside of your left knee. Place your right hand on the floor, three to four inches behind your spine and your left elbow on the outside of your right knee. As you inhale lengthen your spine and on a exhale look over your right shoulder and twist your chest to the right. Hold for 30-60 seconds breathing steadily and repeat on the other side.