For PASCHIMOTTANASANA – POSTERIOR STRETCH, from a seated position with both legs extended directly in front of you, square yourself to center while engaging your core. Take a deep breath in, arms coming up overhead, palms facing each other, lengthening the spine. As you exhale keep your spine lengthened, relax your shoulders, and bend forward, extending toward the toes. Once you have reached a comfortable edge, relax your arms, bringing them down to your toes, calves, ankles, or shins. Take care to notice any discomfort in the spine and to stop if you do. Hold for several breaths. Lengthen on the inhales and relax on the exhales. Then bring your hands out overhead once again, lengthening the spine and inhale to an upright position. Repeat on the other side.
Benefits:
Posterior stretch stretches the hamstrings, shoulders and groin and glutei. It also helps to strengthen the back muscles and the core. This pose also helps to stimulate the digestive organs by placing pressure on the stomach and kidneys. Through encouraging circulation this pose will help with blood pressure and tends to have a calming affect on the body and mind.
A suggestion for your next posture is Seated Spinal Twist.
