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Restorative yoga poses and hatha yoga stretches

English name: Back Pose
Sanskrit name: Prishthasana

Difficulty level: Advanced

Technique

1. Stand, feet slightly more than shoulder width apart.
2. Place the hands on the back, fingers pointing down the legs. Roll the shoulders back and together opening the chest.
3. Bend backwards as far as possible, arching the back.
4. Bend the knees and slowly slide the hands down the back of the legs.
5. Deepen the pose as far as possible or until the hands can grasp the ankles and the head is close to the floor.
6. Hold the position for 10 - 20 seconds.

Breathing

• Inhale to energise.
• Exhale while lowering into the pose.
• Breathe normally in the final position.
• Inhale while returning to the standing position.

Benefits

• Digestive System - The asana massages the abdominal organs and muscles including the kidneys, liver and pancreas. Helps to relieve constipation and improve liver function.
• Respiratory - The opening of the chest helps to strengthen the diaphragm and build lung capacity.
• Anatomical - Stretches, strengthens and tones the abdominal muscles. Aligns vertebrae and discs in the spine and stretches back ligaments, muscles and nerves relieving back pain. Increases leg strength and improves balance.

Counter Pose

• Any forward bending or twisting asana.