Purva literally means the East. It means the front of the whole body from the forehead to the toes. Uttdna means an intense stretch. In this posture, the whole front of the body is stretched intensely.
1. Sit on the floor with the legs stretched straight in front. Place the palms on the floor by the hips, with the fingers pointing in the direction of the feet. (Plate 35)
2. Bend the knees and place the soles and heels on the floor.
3. Take the pressure of the body on the hands and feet, exhale and lift the body off the floor. Straighten the arms and the legs and keep the knees and elbows tightened. (Plate 82)
4. The arms will be perpendicular to the floor from the wrists to the shoulders. From the shoulders to the pelvis, the trunk will be parallel to the floor.
5. Stretch the neck and throw the head as far back as possible.
6. Stay in this posture for one minute, breathing normally.
7. Exhale, bend the elbows and knees, lower the body to sit on the floor and relax.
This posture strengthens the wrists and ankles, improves the movement of the shoulder joints and expands the chest fully. It gives relief from the fatigue caused by doing other strenuous forward bending asanas.
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