We'll give a modified description of this pose that includes relaxation and visualization. Yoga asana execution is similar to meditation. You can maximize the advantage by doing it with complete awareness, relaxation, and visualization.

Technique

1. Maintain a normal breathing pattern while standing firmly on your feet. Permit every muscle to unwind. Shut the eyes. Recognize your body. Perceive the feelings brought on by your feet making touch with the ground.
2. Envision the position you intend to work on. It's a type of mental adjusting.
3. Breathe in, then out as you slowly bend forward. Until you can touch your knees, calves, ankles, or feet, bend forward. Perform the exercise with ease and at a modest pace. Slow, smooth, continuous, and thoughtful movement is required from the beginning to the end. Avoid pushing the strain. Hold onto that area of your body and stay hunched over for five seconds, or whatever long it feels comfortable. Breathe gently into your back during this time.
4. Avoid bouncing back and forth. Once your breathing has allowed your back muscles to stretch out, allow yourself to bend over even further. Your body could tremble a little. Permit that shuddering to occur. Practice moment by moment with complete awareness and focus.
5. Pay attention to the feelings and sensations that your posture creates in various body parts, particularly in your legs and back. Observe the motion of your abdomen.
6. Focus on the posture's central point. This can be the first chakra, the muscles in your back, your hamstrings, the relaxing part of your muscles, or a spiritual aspect like imagining humility. Simply ease into the position. Recognize your emotions and bodily sensations.
7. Inhale. . Bend your knees slightly and stack your vertebrae one at a time to return to an upright posture. Let your head be the final bodily part to reposition itself. As you gradually straighten to an erect position, notice and feel the changes in your posture and in your spine. Recognize the feelings in your muscles and body. Unwind.
8. Repeat two to four times.

Benefits

1. The forward posture stimulates organs and glands in the abdominal region, such as the kidneys, liver and pancreas.
2. It stretches the hamstring muscles in the legs and tones the abdominal muscles.
3. It is very beneficial for cases of constipation, low back pain and sciatica In fact, this posture is a specific for constipation.

Yoga Asanas

Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |