Forward and Backward Bending

Position : Tadasana

• Keep the legs together or apart. Slowly raise and stretch both arms straight above the head level. Palms facing forward.
• While inhaling, slightly bend backward, stretch the arms above the head, shoulders and upper trunk backward.
• While exhaling bend forward from the root of your waist region as much as possible, swing the hands backwards.
• Come up while inhaling and bend backwards. With exhalation bend forward rapidly. Synchronize the breathing while bending forward and backwards.
• Gradually increase the speed and practice 15 to 20 times.
• Slow down the speed gradually, stop the practice and relax.

Benefits :

• Stretches the abdominal organs and improves digestion. Strengthens arm, shoulder muscles and tones the spinal nerves.
• Removes excess of fat in the abdominal region, waist region and makes the spine supple.  

Contra-indications :

• Avoid or bend forward from the root of the waist region as much as possible who has the problem of back.