Remain in the final pose for some time. Then slowly move your head towards the thighs, keeping your forehead in contact with the legs.

As you push the head backwards, try to arch the back upwards as much as possible. Simultaneously move your hands backwards and hold the side of the knees, with the forearms beside the thighs. Try to accentuate the curvature of the back by using the arms as levers.

Hold the final position for as long as you can. The basic practice of paschimottanasana produces the maximum elongation of the spine and separates the individual vertebrae. This alternative practice produces the best possible flexion of the spine.

The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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