2. Urdwasana:
Focus: Feel the pressure on the foot. Become aware of the stretch in the anterior (front) of the trunk with every inhalation and exhalation.
Purpose: The posture provides good backward bending for the entire spinal column. It also helps the arms and the shoulder complex.
Movements: Shoulder flexion, back extension, knee extension
1. Stand as in the previous posture
2. With a slow and deep inhalation stretch both hands upwards and look up.
a) Stretch the upper and lower arms, lock the elbow,
b) Firmly press the base of the palm and all the fingers.
3. With a slow exhalation bend back from the waist along with the arms and the head.
a) Arms and legs should be straight.
b) Do not tilt to a side.
c) The pressure on the feet should not vary.
d) In particular eyes, tongue and throat should be kept passive.
e) Line of sight should be towards the palm.
f) Never hold the breathing.
4. Well open the shoulder and chest; bend back at a comfortable level.
5. Stay for 10-20 seconds with deep slow breathing
6. Slowly come up as you inhale and relax
