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Hatha Yoga Tip

In seated position with legs extended on the mat, extend forward from the base of the spine as in basic Paschimothanasana. Keep backs of the knees on the floor. Keep feet on mat flexed with toes pointed up. Hold the pose in the variations.

Variation 1: In Paschimothanasana pose, wrap your hands around your soles with fingers under heels, to increase the stretch on the hamstrings.

Variation 2: In the pose, place elbows on floor and interlock fingers around the arches of the feet.

Variation 3: With elbows on the floor, stretch left arm beyond the feet and clasp the left wrist with the right hand. Hold pose and switch hands.

Variation 4: Begin Paschimottanasa with your palms joined behind your back, or place the backs of the hands together. Stretch forward from the base of the spine using muscles of abdomen and back. This pose opens up the shoulders and you can press the spine down gently with your joined hands.

Lengthens the curve of the spine, opening up space between the vertebrae.
This also helps the spine bend further back in the opposite direction.
Improves circulation in the abdominal organs and helps digestion.

This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publication : “The Sivananda Companion to Yoga”. The Sivananda Yoga Centre 2000.

Other yoga tips at

Yoni-Mudra helps in the closure of the Nine doors, Navadvara and in the hearing of the Anahata sounds. – Sri Swami Sivananda

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Anushthana is the systematic practice of Japa, worship and Swadhyaya. Anushthana is concentrated spiritual practice. Full-time aspirants devote 12 to 16 hours per day, when they perform Anushthana for the practice of Japa Yoga. This is meant for quick spiritual progress, to have control over the mind and senses and for acquiring Asana Jaya. One who performs Anushthana for 21 days, 40 days or ten days or even one week will have great peace of mind and satisfaction.

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