This pose is the same as a paschimottanasana
(forward bend) but done balancing on your butt.
Take the first two fingers (index and middle finger) on the big toes. The
knuckle side of the hands face out. Press the sit bones (icsheal tuberosities
) into the floor. These are your roots.
The Upper Body: Lets work on the upper
body first. Start with the knees bent and lengthen the spine away from the
sit bones so that all rounding comes out of the back. Lift the lower belly
in and up towards the back of the spine. This means use Mula Bandha and Uddiyanda
Bhanda to provide stability in the abdominal areas. Keep the chest lifting.
The Lower Body: Slowly start to extend the feet
as your exhale. If the legs dont straighten, thats no big deal,
work with them bent. No matter what, dont straighten the legs at the
expense of the long back that you have created. If you are very tight and
the pose feels very uncomfortable, take the hands on the ankles for now.
Whether the knees are bent or straight, lets feel what is happening
with the feet. Becoming precise with the movements of our feet has tremendous
effects on the rest of the legs and hip joints.
Bandha. This means that the toes always point back towards the body. The big
toe mound (the bone directly under the big toe) presses forward as the little
toe side of the foot rolls back toward the outer hip. From this