Next, going to show you how to do seated forward bend or paschimottanasana. For those with acute back pain or sciatica with any inflammation, I highly recommend you don't try this unless you consult your doctor. If you need a strap, you may with tight hamstrings go ahead and grab that. You can use a belt, a tie, a sash, a tie from a rope, anything that gives you some resistance. Go ahead and you can pull the extra fleshy part out from underneath your sits bones and flex your feet. Slowly, reach your hands up towards the ceiling and bend forward. Reaching out, trying to keep the back flat instead of rounding over. Really trying to keep it flat and flex the feet. Shooting energy out through those heels and those feet, help take some of the tension off of the back. If you find that this is too much, you can keep the knees slightly bent. And, then slowly bend forward keeping the feet flexed. If you can't reach your toes, that's where the strap comes into play. You can scoop that around your feet. And, then let yourself pull forward. And, the goal of this posture is to lay your body flat on your legs. But, that takes time and patience. And, some people can never get there. It's just depends on the structure of your body. So be patient with yourself and honor where you are at the moment. And, let the elbows pull down. Shoulders pull down. Try not to pull the shoulders up into the ears. And, just let your head hang. Take nice deep breaths, usually about six to eight breaths which is thirty seconds in every posture. And, then slowly drop the strap. Then, roll back up. And, that's paschimottanasana or seated bend.
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