sitting forward bend pose (paschimottanasana)

Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems. Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.

Benifits:

Calms the brain and helps relieve stress and mild depression.

Stretches the spine, shoulders, hamstrings.

Stimulates the liver, kidneys, ovaries, and uterus.

Improves digestion.

Helps relieve the symptoms of menopause and menstrual discomfort.

Soothes headache and anxiety and reduces fatigue.

How to do:

Sit on the floor with your legs stretched out straight in front of you.

Keep your spine erect and toes flexed toward you.

Breathe in as you raise both your arms above your head and stretch up.

Breathe out as you bend forward and extend your torso over your legs, keeping the spine erect.

You can rest your head just beyond your knees and your hands on the floor - or take hold of the big toes using your fingers.

Breathing in, slightly lift your head and elongate the spine.

Breathing out, bring your navel towards the knees.

Stay in this position as long as you can.

Breathe in and raise up as you stretch up your arms above your head.

Breathe out and bring your hands down.

Relax and try to feel the changes in the body and mind.