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Try to touch the knee with the forehead. This is the final position. Keep the back relaxed and do not strain. Hold the position for as long as is comfortable. Return to the starting position and rest the hands on the knees. Change sides and repeat with the right leg bent and the left leg straight.
Practise up to 5 times with each leg. Breathing: Inhale in the starting position.
Exhale while bending forward. Retain the breath outside if holding the final position for a short time. Breathe normally if holding the pose for longer.
Inhale while returning to the starting position. Other details: As for paschimottanasana. Benefits: This practice gives basically the same benefits as
paschimottanasana as well as loosening up the legs in
preparation for meditation asanas. Practice note: Sometimes known as ardha paschimottanasana.
It may be practised before paschimottanasana as a preparatory asana.
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