________________
BSYC
Bend forward and try to touch the forehead to the floor directly in front of the body while raising the arms as high as possible from behind. Hold the position for as long as is comfortable. Return to the upright position, lowering the arms.
This completes one round. Breathing: Inhale in the starting position.
Exhale while bending forward. Breathe slowly and deeply in the final position or retain the breath out if the position is held for only a short time.
Inhale while returning to the starting position. Duration: 3 to 5 rounds. Awareness: Physical - on synchronising the movement with
the breath.
Spiritual - on mooladhara or swadhisthana chakra. Sequence: This asana should precede or follow backward
bending asanas such as tiryaka bhujangasana, chakrasana
or matsyasana. Contra-indications: As for paschimottanasana. This practice
should not be attempted until paschimottanasana has been
mastered. Benefits: As well as providing essentially the same benefits as
paschimottanasana, this asana gives an extended stretch to the inside of the legs and the muscles under and between the shoulder blades. The chest is opened more than in paschimottanasana and the effect of the asana is distributed throughout both the upper and lower parts of the body.
234
