Paschima Pratana Sthiti
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1. Squat on the haunches with the feet together; inner sides of the feet, thighs and calves touching. The soles and the heels should rest completely on the floor. Raise the seat from the floor and balance. 2. Stretch the arms forward, in line with the shoulders, the palms face the floor. 3. Take the arms backwards, hold the backs of the ankles. Separate the knees and stretch the spine forward. Stay in this posture for 10 - 15 seconds. 4. Take the arms behind the back and clasp your hands. Stretch the spine so that it is parallel to the floor.
The Sage Marichi is the son of the Creator, Brahma and the grandfather of the Sun God, Surya.1. Sit in Dandasana. Bend the left knee and place the sole and heel of the foot flat on the floor. The calf should touch the thigh.2. Place the left heel near the perineum, the inner side of the left foot touches the inside of the outstretched thigh. (Place the heel in front of the sit bone, if possible, or slightly to the side.) Press the heel down to draw the sacrum in and lift the chest.
In this pose the three limbs are the feet, knees, and buttocks. Mukhaikapada - Mukha -Face Eka - One Pada - Leg or Foot corresponds to the face touching the one straight leg. Pascimottanasana is extended stretch to the west pose. 1. Sit in Dandasana 2. Bend the right knee and place the right foot by the side of the right hip joint in ardha virasana. Keep the toes pointing back.
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