(Padahasthasan)
Stand straight, feet parallel, and breathe out to a count of three (A). Breathe in to a count of three as you as you raise your arms to the sides in a semicircle and then overhead. Stretch and look up (B). Hold for a count of three, then breathe out to a count of three as you bend forward from the hips, keeping your head between your outstretched arms (C). Try to match your breath to your movement so that your breath is not all the way out until you are all the way down.
Hold your breath out for a count of three as you grasp your legs firmly with both hands; bend your elbows, keeping your arms close to your sides, and pull your upper body gently toward your legs (D). Pull with your arms, not stomach or back muscles. If you can’t bend your elbows, grasp your legs farther up until you can bend them. Now release your legs and breathe in to a count of three as you straighten up, keeping your arms loose at first and then out to the sides and overhead again, so that your breath is all the way in when your arms are overhead. Then breathe out to a count of three as you lower your arms to your sides. Relax. Repetitions: 3.
When you are more limber, you may be able to pull your upper body even farther toward your legs. In the completed pose, the face, not the top of the head, touches the legs.
Unlike the other forward-bending poses learned so far, this exercise does not have the continuous up-and-down pumping motion. Instead you must lower the arms between each repetition.
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Keep knees straight.
Pull by bending elbows, not by tensing stomach or back.
Coordinate movement with breath.
Bend slowly.
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For a complete routine of Yoga exercise, breathing, and meditation, see our book The American Yoga Association Beginner's Manual. For CDs on meditation, visit our online store.
ADDITIONAL LESSONS:
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