Exercise Videos
Yoga
Niralamba Pashchimottanasana/ unsupported backstretching pose
By FITTR
0 min read
PT0S
16 Oct 2018
2018-10-16T09:28:17.000Z
Preparation
This asana helps balance the nervous system. Let's look at how it's done: Sit with the legs outstretched and the feet together. This is the starting position.
Method
Step 1
Bend the knees and bring them to the chest, keeping the feet flat on the floor
Step 2
Place the arms outside the legs and grasp the soles of the feet
Step 3
Relax the whole body and focus on a fixed point in front at eye level
Step 4
Lean back slightly onto the coccyx, lifting the feet off the floor
Step 5
Slowly raise the feet and straighten the knees
Step 6
Balance your body on the hips
Step 7
Pulling the arms back, draw the knees towards the head
Step 8
Relax the back as much as possible in the final position
Step 9
Do not strain
Step 10
Hold the position for as long as is comfortable
Step 11
Slowly bend the knees and lower the feet to the floor
Step 12
Stretch the legs forward
Step 13
Relax the whole body and return to the starting position And that's how you do Niralamba Pashchimottanasana
Step 14
Precautions: People suffering from slipped disc, sciatica, sacral infections, high blood pressure or heart should avoid this pose.
