Pashchimottanasana

Relaxed Body and Mind.​

  1. Sit on a mat with legs fully stretched and toes upward. Keep spine erect, shoulders firm.

  2. Raise both arms beside the chest, folded at the elbows parallel to the ground with palms facing down. Inhale normally.

  3. Exhaling bend forward, and simultaneously arching the spine, abdomen drawn in, stretch out both hands to hold the big toes.

  4. Gently pull the elbows down to touch the ground and bend the head to bring the forehead towards the knees.

  5.  Rest the forehead on the knees and maintain the posture. Breath normally.

  6. Inhale normally, release the toes, raise the head and gently straighten the back ,

  7. Bring hands to the sides and rest on the ground. 

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