Dynamic Back Stretching pose

Gatyatmak Paschimottanasana

  • Lie on the back with the feet together.
  • Rest the hands on the floor above the head with the palms facing up.
  • Keep the upper arms close to the ears and raise the torso sit upright.
  • Lengthen the spine up then bend from the hips and lower the torso over the legs.
  • When the hands reach the toes, relax the elbows and head.
  • Hold for a moment then return to the sitting position, with the arms above the head.
  • Engage the abdominal muscles and lower the torso down to the floor, back to the starting position.
  • Practice up to 10 times.


  • Inhale to sit upright.
  • Exhale while folding forward.
  • Inhale to raise the torso upright.
  • Exhale while returning to the lying position.


  • The strength in the core muscles.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.
  • Heart conditions.
  • High blood pressure.


  • 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.


  • To reduce the demand on the core muscles, practice with the arms beside the body and the knees bent.