This asana loosens up the whole body, as well as giving many of the same benefits as the basic form.


Lie flat on your back. Stretch your arms behind your head. Relax the whole body. Raise the trunk to the sitting position, keeping the arms above the head. Bend forwards and do paschimottanasana. Retain the final pose for a short time. Then return to the sitting position. Lean backwards and return to the starting position. Repeat the whole process a number of times in quick succession.

Breathing and awareness

Breathe normally in the starting position. Inhale while taking the sitting position. Exhale while bending forwards into paschimottanasana. Hold the breath in the final pose and inhale while returning to the starting position.

The awareness should be on the physical movement and breath.

Number of rounds

Do as many rounds as you can up to a maximum of ten.

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