Exhale, place your palms flat on the floor beside your hips. Push the soles of your feet firmly away from you, lengthening your legs and lifting your spine fully. Dip your chin toward your chest to create jalandhara bandha (see page 36). Keep your body active but not tense. Stay for five breaths. Go straight into the next pose: Paschimotanansana.
o If you can’t sit upright with your legs straight. then let your knees bend a little.As in all yoga postures, the most important factor is the movement in your spine — your leg muscles will stretch over time.
PASCHIMOTTANASANA A,B,C
This is the seated version of Padungusthasana (see page 54). Gravity acts on the body in a different way now, but you can still apply much of the knowledge that you gained from the earlier pose here.
Exhale, fold forward at your hips with a long spine. Grasp your big toes with your first two fingers. Inhale, open your chest, lift your gaze and lengthen your spine. Exhale, fold forward, elbows to the sides. Stay for five breaths. Inhale, open your chest, lift your gaze and lengthen your spine. This is Paschimottanasana A. Go straight into the next pose.
o If you can’t sit upright with your legs straight. then let your knees bend a little.As in all yoga postures, the most important factor is the movement in your spine — your leg muscles will stretch over time.
PASCHIMOTTANASANA A,B,C
This is the seated version of Padungusthasana (see page 54). Gravity acts on the body in a different way now, but you can still apply much of the knowledge that you gained from the earlier pose here.
Exhale, fold forward at your hips with a long spine. Grasp your big toes with your first two fingers. Inhale, open your chest, lift your gaze and lengthen your spine. Exhale, fold forward, elbows to the sides. Stay for five breaths. Inhale, open your chest, lift your gaze and lengthen your spine. This is Paschimottanasana A. Go straight into the next pose.
