Elongate the spine from the tail bone to the crown of your head. Use the energy to create space and to expand! 


- Standing in Tadasana (Mountain Pose) and spread your feet to the width of the hips.  Inhale and stretch your arms up elongating the sides of your torso while bringing your shoulders back. Extend the sides of the neck and breathe comfortably. Grow in the pose!

- Connect with the four corners of the feet and activate the leg muscles. Stay grounded and find your roots! 

- Exhale as you begin to extend the torso forward without changing the alignment. Try to keep your knees straight, but if you see that this is difficult you may bend them a little. 

- When you reach an angle of 90 ° stop for a moment to observe pose. Keep a free breathe and continue to stretch the torso forward as you bring the thighs back to separate the ischium.

- Lower the arms until pressing your hands on the floor or on a support.  As you press your hands feel how the space between your shoulder blades is melting, allowing you to open your chest and heart. 

- Keep the connection with your feet and legs and continue to move your thighs backwards as you grow with your torso, creating more space between your ribs.  You can try to lift your heels and slowly press them down again as you exhale to feel the lengthening of the heel and the stretch of your legs. 

- To undo the pose inhale and stretch the arms and torso forward and back up to Tadasana (Mountain Pose). 


- Stretches the hamstrings and lower back

- Aligning and toning the back

- Massage and tones the abdominal organs

- Helps treating stomach pains and relieve abdominal pain during menstruation

- Strengthening the muscles in the neck, shoulders, knees and ankles

- Calms the nervous system