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Pose (Asana) of the month

Purvottanasana (Intense Eastside Front body Stretch)

1. Sit in Dandasana (sit upright, extend your legs forward, hip distance apart and parallel.

2. Place your hands about 10-12 inches behind your hips, arms straight, fingers facing forward.

3. Point your toes inward, slightly bend your knees if you want to.

4. Inhale, lean back on your hands, press down your palms,  press down the soles of your feet,  lift the hips up high straightening your elbows.

5. Keep your shoulders down and back, lift your chest up, arms in line with your shoulders.

6. Allow your head to relax backward, chin upwards, your neck extended.

7. Inhale and lengthen, engage the bandhas, 5 ujjayi breaths.

7. Exhale, bend your elbows, gently drop the hips to the floor.

8. Come back to Dandasana (step 1).

Benefits: Strengthens the core, arms, wrists and shoulders. Stretches the whole front of the body.

Disclaimer: Practice yoga under the guidance and supervision of a certified yoga teacher.

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