teenagers tip

Seated forward bend (Paschimottanasana)

Benefits: Pachimottanasana stretches the lower back, hamstrings, and hips. It also tones the abdominal organs, pelvic organs, and the shoulders. How to:

  • Sit up with legs stretched out straight in front of you, keep the spine erect, and keep the toes flexed towards you.
  • Breathe in and raise both of your arms above your head.
  • Breathe out and bend forward from your hips while moving the chin towards the toes. Keep your spine erect and move towards the toes instead of moving towards the knees.
  • Try to hold your toes with your hands, and if that is not possible, place your hands wherever they can reach comfortably.
  • Keep your head down for 30 to 60 seconds and repeat this yoga sequence two to three times. If you experience distress or pain, come out of the posture.
  • Come into sitting position while inhaling and exhale, come to rest.