beginner level

• shoulders away from ears, parallel to the floor
• sternum forward
• direct the sit bones back
• external rotation of the shoulders
• extend the spine
• extend the lower back
• abdomen in
• active quadriceps
• toes pointing upwards

Pascimottanasana is one of the basic forward bending asanas, resulting in an intense stretch of the back and the back of the legs. Safe practice requires attention to alignment.