4. Seated Forward Bend (Paschimottanasana)

This posture has similar benefits to the Head to knee forward bend. Further, it helps calm down headaches, stress and the brain.

Follow the steps:

• Seated on the floor place a folded blanket/mat to give provision for the buttocks, afterward keep your legs drawn-out. Sway on each buttock each turn, pulling away from the other sitting bone as you do so. The upper thighs must go in ever so slightly and pressed into the floor. Further, press your fingertips and palms towards the floor and elevate your sternum upwards.
• Inhale and lean frontward from your hip, your arms must be fully stretched out, elbows should be straight, hands must be on the sides of your feet, and your thumbs must rest on your soles. Avoid leaning from your waist. You will notice your tailbone lengthen. If you are unable to reach your feet with the hands, utilize a strap looped around the feet and hold it instead.
• Slowly ease into the forward bend, extending your torso and placing the head raised. The elbows must incline out to your sides and should be lifted from the floor. If the strap is in your hand then you can release your hold, afterward place your hands forward and keep your arms stretched when you do this. Feel your lower tummy graze your thighs, followed by your upper tummy, and then your ribs. Lastly, the head will touch your thighs.
• Permit your forward-facing torso to upsurge and extend a little each time you inhale. When you breathe out, discharge more into the forward bend. This must be repeated for 1–3 minutes. To complete the posture, elevate your torso from your thighs gradually and straighten your elbows. Inhale as you raise your torso up, pulling your tailbone into the pelvis.