#24 Paschimotthanasana - Head to Knee Pose and Stretching Pose
This combination of poses creates a wonderful stretch in the sciatic nerves, which helps prevent and treat that common and painful condition, sciatica. It also improves flexibility of the last five vertebrae of the spine, as well as the ankle, knee, hip, shoulder, elbow, and wrist joints.
To begin Head to Knee Pose:
Turn around and sit facing the mirror. Right leg out corner wise and bend your left leg. Left foot heel is touching the costume. Create pressure with sole of the left foot on your right leg thigh muscle. Legs at 90' angle.
Arms over your head and grab your right foot with all 10 fingers interlocked. Pull your toes and flex your foot so the heel comes off the floor. Touch your chin to your chest and look at your stomach. Touch your forehead to your knee. Forehead must touch so bend your knee if needed.
Bring your elbows down towards your calf--suck your stomach in and push your knee down with your forehead. Left elbow down more--roll inside to the left--left knee touching the floor. Roll inside to the left. Head close to your stomach--push your knee down. Change to left side and repeat.
To begin Stretching Pose:
Both legs forward and lie on your back. Sit up, immediately. Grab your big toes from the top with your middle and index finger. Pull your toes and your feet are together. Look in the mirror with your head up. Walk your hips back and try to lock out your knees----flex your feet and heels off the floor.
If your heels are in the air and knees locked--THEN ONLY bend your elbows down. Look forward head up and chin up. Inhale breathing and stretch your body forward from your lower spine. Pull your toes. The goal is to touch your head to your feet. Turn around and relax in Savasana.
As a beginner, you may not be able to lock your knees. No problem. Pull on the toes, and try to straighten your legs on the floor, chest up, back flat.
Benefits:
Besides all the stretching shown above, the combination of Head to Knee Pose and Stretching Pose is also excellent for the immune and lymphatic systems, and increases circulation to the liver, spleen, pancreas, thyroid, thymus, and intestines. It improves digestion and is good for allergies and arthritis.
Bikram Yoga Burr Ridge
