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Hands to Feet
Pose
Similar to the forward bend, the hand to feet pose gives you
some of the same excellent benefits. The hamstrings of the legs
are fully extended and stretched in this pose and back and
spinal flexibility is also increased. Another positive aspect
is an increase of blood circulation, especially to the upper
body and head. Bending down as far as possible is desired only
if the legs are kept straight. The spine's position also needs
to remain straight throughout the exercise.
Start the pose with your hands up in the air, palms facing each
other. The arms should be close to your ears and will give you
a vertical stretch. Also keep the feet next to one another.
Erect your spine by pushing your head upwards and stretch your
whole body on a vertical scale in the
process.
Exhale and bend forward from the median region towards your
feet. It is essential not to bend the knees too much as you are
doing this. Go as low as you can - but remember to keep the
spine straight as well. Grab hold of your toes (or ankles, if
you are not flexible enough yet) and then pull your head
towards your legs. Advanced yogis manage to touch their shins
with their head in this pose. Each exhalation should be the
signal for you to go an inch lower or closer to the shins.
While coming out of the pose inhale gently. The movements of
entering the pose should be slowly reversed. After a good
stretch with your hands above your head you can lower them by
your side and relax.
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