8. Seated Forward Bend – Paschimottanasana
Sit on the floor with your legs straight out in front of your body. Sit on a folded blanket or something similar, which makes it easier to do the pose, as the pelvis is slightly higher than your feet. Activate (tighten) your thigh muscles and pull your toes towards you. Push your hands or fingers, which are next to your hips, into the floor and lengthen yourself upwards through the chest, keeping the back straight. Breathe in. As you breathe out, begin to come forward in your hips (not your waist), keeping the back straight and long, moving the arms forward. If you can keep your back straight, slowly bend forward. Keep lengthening yourself through your spine all the time and, if you can reach them, hold the sides of your feet. Keep the pose for one to three minutes. The legs and feet remain active at all times. Lift from the pose, keeping your back straight.