Balancing Back-stretching Posture: Utthita Paschimottanasana

This is a variant of the Back-stretching Posture Paschimottanasana, performed while balancing on the pelvis.

Lie flat on the back, the arms by the sides, the legs fully extended together. Exhaling, curl up slowly, raising the head, shoulders, and back, and at the same time raising the legs stiffly. As you reach the right-angled V position of the first two figures, clasp the hands behind the knees and bring the knees and the forehead into contact. Press the forehead against the knees and balance steadily on the pelvis for ten seconds. Return slowly to the starting position, breathing in. If you stay in the balancing position longer than ten seconds, breathe normally after ten seconds.

Beginners are likely to find it necessary to flex the knees slightly in order to rest the head against them. Perfect balance may take a little time to attain. Soon, however, the balance should be steady and the legs locked at the knees.

The Balancing Back-stretching Posture limbers the hips, strengthens and firms the arms, legs, abdomen, hips, and back, improves balance, and tones up the nervous system. It also stimulates the circulation, aids digestion, corrects constipation, and limbers and strengthens the spine.