This pose promotes relaxation, stretches the back, and improves focus. Follow these steps for proper execution:
- Sit on your knees with your palms resting on your thighs. Close your eyes and relax your body, ensuring your spine and head remain straight.
- Take a deep breath and lift your arms above your head, keeping them straight and shoulder-width apart.
- Exhale slowly and bend forward from the hips, keeping your arms and head in a straight line. Allow your hands and forehead to rest on the floor in front of your knees.
- Bend your elbows slightly, letting your arms fully relax, and hold the pose for five seconds.
- Inhale as you gradually raise your arms and torso back to the upright position.
- Exhale and return your palms to your thighs.
- Repeat this sequence 3-5 times for maximum benefit.
Mountain Pose (Parvatasana)
This pose strengthens the nerves and muscles of the arms and legs while improving circulation in the upper spine.
- Kneel with your heels raised and stretch your arms forward, placing your forehead on the floor. Breathe deeply and relax in this position for a few seconds.
- Lift yourself onto your hands and knees, keeping your toes tucked under and your back flat.
- Inhale deeply, then push up onto your toes, lifting your buttocks while lowering your head between your arms. Your body should resemble a triangle, with your back and legs forming two sides.
- Exhale as you let your feet rest flat on the floor, aiming to touch the floor with the top of your head.
- Hold this position for 10 seconds before gently releasing.
Repeat these poses regularly to enhance strength, flexibility, and relaxation.
