Yoga Mudra - Forward Bend Sitting on Heels

Starting Position: Vajrasana

Concentration: on the relaxation of the whole body

Breath: coordinated with movement, normal breathing in the position

Repetitions: 3 times

Practice: Sit in Vajrasana. Body is straight and hands rest on the thighs. Relax the whole body. >Inhaling stretch the arms above the head, then bring them behind the back and grasp the left wrist with the right hand. >Exhaling bend the body forward from the hips, keeping the back straight, until the forehead touches the floor. The buttocks remain on the heels. >Breathing normally concentrate on the whole body and relax. >Remain in this position for as long as comfortable. >Inhaling slowly bring the body upright. At the same time stretch the arms above the head. >Exhaling return to the starting position.

Benefits: Calms the mind and the nerves, increases blood supply to the head, increases the ability to concentrate and stimulates digestive function.

Caution: Avoid this Asana with high blood pressure or dizziness.