Easy Pose with Hands Interlocked and Forward Bend
1. Starting Position:
- Sit on a comfortable surface such as a yoga mat or soft carpet.
- Place your legs in front of you and slowly bend your knees, bringing your feet towards your body.
- Cross your legs comfortably, with your right foot in front of your left, or however feels most comfortable for you. This position is known as the "Easy Pose."
2. Hand Positioning:
- Bring your arms behind your back.
- Interlock your fingers with your palms facing away from your body.
3. Posture Alignment:
- Sit up tall, ensuring your spine is straight and shoulders are relaxed.
- Your chin should be parallel to the ground, and keep your gaze slightly forward or down.
4. Forward Bend:
- Inhale deeply, and as you exhale, gently lean forward from the hips.
- Keep your back straight as you lower your torso toward the ground. Aim to bring your chest closer to your thighs.
- Allow your head to relax and hang naturally, without straining your neck.
5. Hold the Position:
- Continue to breathe deeply and evenly. Hold this position for 15 to 30 seconds or as long as feels comfortable.
- Focus on the stretch felt in your shoulders, arms, and back.
6. Return to Starting Position:
- To come back, slowly lift your torso back up to the starting position.
- Release your hands and place them on your knees or in your lap.
7. Repeat:
- You can repeat this exercise a few times, switching the leg crossed in front after each set if desired.
Tips
- Ensure that you are not straining any part of your body.
- If you feel discomfort in your knees, try sitting with your legs straight or use a cushion under your hips for support.
