The forward bend strengthens and lengthens the natural curve of your spine, creating space between the vertebrae. With practice your vertebras are properly aligned. It also helps your spine to bend further back in the opposite direction. This pose stimulates your kidneys and your digestive system. It squeezes the abdominal organs, nourishing them with fresh blood, and keeping the entire digestive system healthy. You are stretching all the major muscles from the back of your legs, lower back, upper back, and neck. The pose has a beneficial effect on the mind. It also helps you to relax.

Bring your legs together

1. Inhale bring your arms up towards the sky, stretch your arms and spine up

2.Exhale reaching out through your chest reach forward towards your toes. It does not matter how far you can go. You can grab your thighs, knees, ankles, feet, or toes. Just hold the pose and breath deeply from your abdomen. It is very important you go slowly. Be persistent, but gentle. Take your body to your edge, but do not take it to the point of pain, if anything hurts do less. Do not push because your body will just fight you back. You have to develop a relationship with your body, and start listening to it again. Pain is a sign that something is wrong, or you passed your edge. Wait until the muscles start opening up and releasing. If they do not open up much the first time, wait until the next time. Keep practicing, and enjoy the journey. Remember the joy is in the journey.

Contraindications: If you have bulging disks, again do it very gently, if it hurts your back when you are doing it, you are pushing too much. You should feel the stretch mainly on the hamstrings or back of your legs.

Benefits

• Stimulates the digestive system.
• Aligns vertebras.
• Creates more space between vertebras.
• Stretches everything from the back of the legs (hamstrings), lower back, upper back, and neck.
• Has a calming effect on the mind.
• Helps you stretch your back further the other way.