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Restorative yoga poses and hatha yoga stretches

English name: Head to Foot Pose
Sanskrit name: Sirsha Angustha Yogasana

Difficulty level: Intermediate

Technique

1. Stand, feet one to one and a half meters apart, feet facing forward.
2. Interlock the fingers behind the back, rolling the shoulder blades back and together and opening the chest.
3. Turn the right foot outward at 90 degrees.
4. Bend the right knee as if entering Virabhadrasana 2.
5. Turn the upper body to the right and forward bend over the right leg.
6. Move the body forward so that the right shoulder passes the right leg and the head touches the floor next to the right ankle.
7. Keeping the arms straight, fingers interlocked, raise the arms over the head and try to touch them to the floor .
8. Hold the position for 10 - 20 seconds.
9. Push with the right leg into the ground and return to the upright position.
10. repeat the pose to the left side.

Breathing

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

Benefits

• Digestive System - Stimulates the digestive organs to improve appetite.
• Anatomical - Stretches, strengthens the quadriceps of the bent leg and the hamstring, calf and ankle of the straight leg. Opens the chest and stretches the shoulder muscles. Stretches and opens the hips.

Notes

• Until the hips are open it will not be possible to touch the head to the floor. Continue to stretch as deep as possible without injury.