Stand erect with the feet together. Inhale and raise the arms up over the head, keeping the arms straight and next to the ears.
Exhale slowly stretching the body forwards and downwards, bending from hips and keeping knees straight.
Catch hold of the back of legs and bring the forehead in as close to the knees as possible. Make sure the weight is centred on the balls of the feet, with the hips stretching upwards. Keep the knees straight. Hold for 5 seconds increasing to 1 minute.
To come out of the position, inhale, stretch forwards and up.
Return to the original standing position with the arms stretched up over the head and then relax the arms.
• Restores flexibility to the back of the body, alleviating muscular tension in the back.
• Corrects exaggerated lower back curve.
• Massages all abdominal organs, especially the liver and spleen. Improves digestion. Intestines are regulated, peristalsis increased and constipation combated.
• It helps to regulate pancreatic functions, which control carbohydrate metabolism and blood sugar levels, making it valuable for diabetes patients and people with hypoglycaemia (low blood sugar).
• The entire nervous system is invigorated.
• The mobility of the joints is enhanced, the spine becomes elastic and a youthful body is maintained.
• Regular practice helps to prevent compression of the spine and sciatica (pain along course of sciatic nerve, esp. in leg).
• It stretches the hamstrings (the muscles on the back of your upper legs), lumbar and sacral regions, improves postural alignment and reduces nervous tension in the body.
• The mind is calmed.
• This pose requires conscious control to align toes, knees, and neck correctly, and conscious letting go, by allowing gravity to pull the spine into the pose. Achieving control with detachment is a benefit that can be applied to daily life, as well as in the practice of meditation.
Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.
Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit