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Benefits :-Begin in Standing Forward Fold (Uttanasana), with your hands or fingertips on the floor at the side of each foot. -You can also rest your hands on your shins, or press your palms into yoga blocks at the sides of your feet.-Inhale as you raise the front of your torso away from your thighs, straightening your elbows.-Lift your collarbones and sternum away from the floor. -Reach the crown of your head forward and your tailbone behind you. You can bend your knees slightly to help straighten the torso and spine.-Press your fingertips or palms into the floor, to help lift and straighten your torso.-Lift your head slightly and gaze forward without compressing the neck. Your torso should be straight. If your back rounds, bend your knees or place your hands higher until your spine is straight.-Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. --Do not lock your knees; keep them slightly bent.-Bring your weight to the balls of your feet. Keep your hips aligned over your ankles.-Slightly lift and lengthen your torso with each inhalation.-Hold the pose for up to one minute. Exhale as you release into Uttanasana. Repeat 5-10 times.