SPINAL STRETCH POSE

1. Sit on floor legs and feet together stretched forward, arms by the sides, palms down.

2. Inhaling, raise the arms up and over the head, locking the thumbs together.

3. Hold for a few seconds while gently stretching.

4. Exhaling, roll the trunk of the body forward. Keep the knees flat on the floor and come as far forward as possible without straining.

5. Take hold of either the calves, the ankles, or the feet, depending on how far forward you bend.

6. Hold for a few seconds with the breath out. Concentrate on the point between the eyebrows, and observe the feeling of energy in the spine and surrounding he forehead.

7. Inhaling, raise the trunk of the body back to start postition, leaving the arms on the floor at the sides. Exhale and relax deeply.

BENEFITS: The entire length of the spinal cord is stretched, stimulating the flow of life force and relaxing general bodily tensions. This pose tones the muscles and nerves of the legs and renews the blood supply to the abdominal and pelvic area, cleansing and refreshing the organs in this region. The lumbar region and the nerve plexus located there are greatly benefited by this posture. As a result, all of the abdominal organs are benefited and their function improved, aiding digestion, absorption and elimination. The Stretch Pose stimulates the solar plexus. It fosters the idea of freedom, removes feelings of being limited. In addition, this posture stretches the tendons behind the knees, thus limbering this area for the practice of other postures such as the seated poses.