Sit in padmasana2. Close the eyes.
Hold the hands behind the back in the way described in variations 1, 2 and 3 under the previous heading.
This is the starting position.
Relax the whole body.
Breathe slowly and deeply.
Then inhale deeply. Exhale while slowly bending the trunk forwards.
Try to touch your forehead on the ground in front ofyour body; ifthis is impossible, merely bend forwards as far as you can comfortably.
This is the final pose.
Relax the whole body, especially the back, as much as possible. Breathe slowly and deeply, feeling the expansion and contraction of the abdomen.
Stay in the final position for as long as you can. Then slowly raise the body to the starting position, while breathing in. This is the basic technique.
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