Paschima=west Uttana=intense stretch
Begin from sitting position, legs extended straight out in front, hands by hips.
2. Exhale, bend forward, hold onto sides of feet, or clasp wrist with hand.
3. Inhale, head up, lengthen spine.
4. Exhale, bend fully forward. Drishti: nose.
Hold for 5-15 breaths. Modified: bend knees.
5. Inhale, head up, look up between eyebrows. EXHALE, LIE DOWN FULLY FLEXED, 5 BREATHS
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Discover How to Practice Yoga! Now you can use a practical stepbystep guide to learn Yoga techniques. Including the Practices and Exercises of Concentration, both Objective and Subjective, and Active and Passive Mentation, an Elucidation of Maya, Guru Worship, and the Worship of the Terrible, also the Mystery of Will-Force.