Between each floor posture there is a Sit Up or Pada-Hasthasana.
• From Savasana, flex the toes up to the ceiling.
• Bring both arms overhead and cross the thumbs.
• Inhale as you sit up, and exhale as you start diving forward reaching for the toes.
• Grab your toes while keeping your legs flat on the floor, intensely stretching the back body.
• Try to keep the legs on the floor and ground down through the heels.
• If the hamstrings and lower back are too tight for this, bend the knees slightly to grab the toes and touch the forehead to the knees.
• Do not be discouraged if you feel like you have no abdominal strength here. Building strength takes time.
Just as a sit up performed in the gym, Bikram’s Sit Up strengthens the abdominal muscles and massages the abdominal organs. The Sit Up stretches the back body, realigning the spine and enhancing its flexibility. The legs, particularly the hamstrings, are also stretched and flexed. Most importantly, however, the Sit Up energizes the body and prepares it for the next posture.
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