Purvottanasana
Purvottanasana in Sanskrit means an intense stretch eastwards. East also means the front of the body and it is usually the direction of budding potential and new beginnings.
Instructions: Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides Place your hands behind your hips with the tips of your fingers right behind your buttocks. Either point your fingers towards your body, which is more common or away from your body. If you point them towards your body, your shoulders will be less open, but it’s a great stretch for your wrist flexors. If you have limited range of motion of the wrist, this posture may hurt and is not recommended. If you point your fingers away from your body, your shoulders will be more open and will allow a greater stretch in your chest. Choose the option that is comfortable for you. Exhale and lift your bottom off the floor, pressing your hips upward and straighten your legs one at a time keeping your buttocks soft. Support the lift by keeping your shoulders firmly pushing back. Do not collapse into your shoulders. Lengthen your spine and your arms. Keep your shoulders away from your ears. As you move into posture, you should keep the neck elongated as you fight gravity. Once you are comfortable in the pose, you can lower the head gently towards the floor keeping the chin facing the ceiling. Relax and breathe steadily. Hold the posture for atleast 30 seconds. Ease out of the pose as you exhale.
Benefits:
- It strengthens your triceps, wrists, back and legs.
- It stretches your shoulders, chest and ankles.
- It relieves stress.
Caution:
- This asana should be avoided by people with shoulder, wrist or knee injury.
