Prishthasan (Back Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Spread your feet about one foot apart, with the toes slightly out to the sides.
• Inhaling (Radhey), bend your knees, taking them close to the floor as much as possible.
• Meanwhile, also bend the trunk backward from the waist, and by moving your arms back, slowly reach down to hold your ankles.
• Now maintain balance, drop your head backward, trying to lower both—the head and the back—as closer to the floor as possible.
• Hold this position from 15-20 seconds with normal breathing.
• Exhaling (Krishna), come back to the initial pose with both the feet apart.
• Repeat this for up to two times.
• Finally, come into Shithil Tadasan and relax.

Awareness

• On your breaths synchronized with the different bodily movements
• On the stretches and strains caused by them
• On becoming conscious of the presence of “Radhey Krishna” in your each breath
• On the balance in the final position

Benefits

• Prishthasan strengthens the abdominal muscles and organs by stretching them fully. 
• The blood circulation in the back is improved well, which stimulates and tones the nerves of the backbone. 
• It makes the legs stronger and more supple.

Contraindications

• People suffering from stomach ulcers, high blood pressure, coronary thrombosis, or back ailments should not practice it.