Back Stretching pose


  • Sit in the Seated Base Position (Prarambhik Sthiti) and rest the hands on the thighs.
  • Hinge forward from the hips and slowly lower the torso over the legs.
  • Simultaneously slide the hands toward the toes.
  • Lengthen the front of the torso, elongate the spine and keep the head and neck aligned.
  • Use the exhaling breath to soften into the bend.
  • Hold the pose for as long as comfortable then slowly raise the torso and return to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.


  • Exhale while folding forward.
  • Breathe slowly and deeply in the position.
  • Inhale to release and return upright.


  • The relaxation in the back and the thighs.
  • The length of the spine.
  • The breath facilitating the stretch.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.


  • Calms the brain and helps relieve stress and mild depression.
  • Stretches the spine, shoulders and hamstrings.
  • Stimulates the liver, kidneys, ovaries and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • Soothes headache, anxiety and reduces fatigue.


  • If the stretch is uncomfortable, bend the legs and allow the head to rest on the knees.

Practice note

  • If the abdomen is touching the thighs release the head to rest on the shins.