Standing Separate-Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana

Purposes and Benefits:

  • Boosts circulation to brain and to adrenal glands
  • Cures and prevents sciatica
  • Increases flexibility of bottom 5 vertebrae
  • Improves functioning of most internal abdominal organs, especially small and large intestines
  • Enhances flexibility and muscle tone of ankles, calves, thighs, pelvis, and hip joints
  • Mitigates diseases of nervous system and effects of constipation, diabetes, and hyperacidity
  • Reduces abdominal obesity
  • Releases lower back
  • Exercises adrenal, muscular, and reproductive systems
  • May alleviate depression

How to Do:

  • Take a step (4 feet or more) to your right (wider stance = easier stretch)
  • Move feet increasingly closer (NOTE: if touching your forehead to the floor between your legs is easy, then use small steps; the higher the difficulty, the larger your steps)
  • Keep spine straight for as long as possible
  • Grab bottom of heels when they’re within reach, and then use arms to pull yourself farther down