Seated Forward Bend - (Paschimottanasana)
1. Sit tall, with your legs extended in front of you and your toes are flexed towards you.Inhale and raise your arms over your head and stretch.
2. Exhale, bend forward and fold from your hip joints. Aim to take your chin towards your knees.
3. Stretch out your arms to reach the furthest they can, aim for your toes if possible. Inhale and lift your head slightly as you lengthen your spine.
4. Exhale, draw the chest down to the thigh and avoid rounding the spine. Leave space between chin and chest for smooth breathing and maintain even shoulders (don't let one be higher than the other).
5. Inhale to upright.
*use a strap around both feet or hold onto ankles
und the instep.
Hold for a minute.
Stretches shoulders, spine, hamstrings. Activates kidneys, liver, uterus, ovaries. Improves digestion and menstrual discomfort.