Yoga: The Yoga of the Physical Body.
The Back Stretching Pose
Sit on the floor
with legs straight in front of the body, the lower arms on the thighs.
Relax the whole
body, especially the back muscles.
Slowly bend the
Try to grasp
the big toes with the fingers and the thumbs. If this is impossible
then hold the heels, the ankles or the legs as near to the feet as
relax the back and leg muscles.
Keeping the legs
straight and without utilizing the back muscles, only using the arms,
pull the trunk a little lower toward the legs.
This should be
a process without any sudden movement or excessive strain anywhere
in the body.
without strain, touch the knees with the forehead.
Remain in the
final pose for a comfortable length of time, trying to further relax
the whole body, and then slowly return to the starting position.
Do not bend the
legs at the knees.
It is part of
the aim of the asana to stretch the muscles at the back of the legs.
Do not force, they will elongate in time.
After some weeks
or months of regular practice you will be able to touch the knee with
the forehead or perhaps even the chin.
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