{"id":2729,"date":"2024-07-16T19:46:03","date_gmt":"2024-07-16T17:46:03","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=2729"},"modified":"2026-05-29T18:13:33","modified_gmt":"2026-05-29T16:13:33","slug":"forward-bend-paschimottanasana","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/","title":{"rendered":"Forward Bend"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2729\" class=\"elementor elementor-2729\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-178a517c e-con-full e-flex e-con e-parent\" data-id=\"178a517c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-700c4dce elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"700c4dce\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Forward Bend<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-75e5326 e-flex e-con-boxed e-con e-parent\" data-id=\"75e5326\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3bea2a8 elementor-widget elementor-widget-template\" data-id=\"3bea2a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"12325\" class=\"elementor elementor-12325\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e7b3291 e-flex e-con-boxed e-con e-parent\" data-id=\"6e7b3291\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;sticky&quot;:&quot;top&quot;,&quot;jet_parallax_layout_list&quot;:[],&quot;sticky_on&quot;:[&quot;widescreen&quot;,&quot;desktop&quot;,&quot;tablet_extra&quot;,&quot;tablet&quot;,&quot;mobile_extra&quot;,&quot;mobile&quot;],&quot;sticky_offset&quot;:0,&quot;sticky_effects_offset&quot;:0,&quot;sticky_anchor_link_offset&quot;:0}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3c5be4bf e-fit_to_content e-n-menu-none activepage e-n-menu-layout-horizontal elementor-widget elementor-widget-n-menu\" data-id=\"3c5be4bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;content_width&quot;:&quot;fit_to_content&quot;,&quot;menu_items&quot;:[{&quot;item_title&quot;:&quot;Asanas&quot;,&quot;_id&quot;:&quot;f79ab03&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;element_id&quot;:&quot;firstitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;item_title&quot;:&quot;Sun Salutation&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/sun-salutation\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;1913e4e&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;12 Basic Asanas&quot;,&quot;_id&quot;:&quot;4fbd690&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;element_id&quot;:&quot;currentitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;_id&quot;:&quot;5c7e609&quot;,&quot;item_title&quot;:&quot;Sequences&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;NEW: Yoga App&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/www.sivananda.at\\\/app\\\/&quot;,&quot;is_external&quot;:&quot;on&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;5954734&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;}],&quot;horizontal_scroll&quot;:&quot;enable&quot;,&quot;breakpoint_selector&quot;:&quot;none&quot;,&quot;item_position_horizontal&quot;:&quot;start&quot;,&quot;content_horizontal_position&quot;:&quot;center&quot;,&quot;item_layout&quot;:&quot;horizontal&quot;,&quot;open_on&quot;:&quot;hover&quot;,&quot;menu_item_title_distance_from_content&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"mega-menu.default\">\n\t\t\t\t\t\t\t<nav class=\"e-n-menu\" data-widget-number=\"101\" aria-label=\"Menu\">\n\t\t\t\t\t<button class=\"e-n-menu-toggle\" id=\"menu-toggle-101\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"menubar-101\" aria-label=\"Menu Toggle\">\n\t\t\t<span class=\"e-n-menu-toggle-icon e-open\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-menu-bar\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 333H896C929 333 958 304 958 271S929 208 896 208H104C71 208 42 237 42 271S71 333 104 333ZM104 583H896C929 583 958 554 958 521S929 458 896 458H104C71 458 42 487 42 521S71 583 104 583ZM104 833H896C929 833 958 804 958 771S929 708 896 708H104C71 708 42 737 42 771S71 833 104 833Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t<span class=\"e-n-menu-toggle-icon e-close\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-close\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M742 167L500 408 258 167C246 154 233 150 217 150 196 150 179 158 167 167 154 179 150 196 150 212 150 229 154 242 171 254L408 500 167 742C138 771 138 800 167 829 196 858 225 858 254 829L496 587 738 829C750 842 767 846 783 846 800 846 817 842 829 829 842 817 846 804 846 783 846 767 842 750 829 737L588 500 833 258C863 229 863 200 833 171 804 137 775 137 742 167Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<div class=\"e-n-menu-wrapper\" id=\"menubar-101\" aria-labelledby=\"menu-toggle-101\">\n\t\t\t\t<ul class=\"e-n-menu-heading\">\n\t\t\t\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"firstitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tAsanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1012\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSun Salutation\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"currentitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t12 Basic Asanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1013\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"3\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1013\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Open 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-1013\" data-tab-index=\"3\" aria-labelledby=\"e-n-menu-dropdown-icon-1013\" class=\"elementor-element elementor-element-3c062269 e-con-full e-flex e-con e-child\" data-id=\"3c062269\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-157ce6bb elementor-nav-menu__align-start elementor-nav-menu--dropdown-none itemhover elementor-widget elementor-widget-nav-menu\" data-id=\"157ce6bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; class=\\&quot;e-font-icon-svg e-fas-caret-down\\&quot; viewBox=\\&quot;0 0 320 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\" tabindex=\"-1\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\" tabindex=\"-1\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\" tabindex=\"-1\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\" tabindex=\"-1\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\" tabindex=\"-1\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\" tabindex=\"-1\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\" tabindex=\"-1\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\" tabindex=\"-1\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\" tabindex=\"-1\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\" tabindex=\"-1\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\" tabindex=\"-1\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\" tabindex=\"-1\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1014\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSequences\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1014\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"4\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1014\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path 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class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-60e52d26 e-flex e-con-boxed e-con e-parent\" data-id=\"60e52d26\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7593a1f5 e-con-full e-flex e-con e-child\" data-id=\"7593a1f5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c857183 elementor-widget elementor-widget-heading\" data-id=\"1c857183\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Seated Forward Bend<br \/>\n<span style=\"color:grey\"><em>Paschimottanasana<\/em><\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-456deb2e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"456deb2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11e4b939 elementor-widget elementor-widget-heading\" data-id=\"11e4b939\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">the 12 Basic asanas<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fd0a34a elementor-widget elementor-widget-image\" data-id=\"2fd0a34a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Forward-Bend_300x300.png\" class=\"attachment-full size-full wp-image-2548\" alt=\"Forward Bend\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Forward-Bend_300x300.png 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Forward-Bend_300x300-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1f7660c9 e-con-full e-flex e-con e-child\" data-id=\"1f7660c9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-877872a elementor-widget elementor-widget-text-editor\" data-id=\"877872a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Seated Forward Bend:<\/strong> A meditative seated stretch that lengthens the back of the body, calms the nervous system, and teaches effort with relaxation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d89150 elementor-widget elementor-widget-text-editor\" data-id=\"3d89150\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Forward Bend (<em>Paschimottanasana<\/em>) is a quiet, inward-turning posture that stretches the whole back of the body, from the heels through the legs, spine, neck, and head. It is especially helpful for releasing tightness in the back body, lengthening the hamstrings, and encouraging the spine to relax forward with gravity.<\/p><p>This posture can also be deeply meditative. Rather than forcing the body down, the practice invites a balance of steady alignment, rhythmic breathing, and conscious relaxation. The aim is not to pull aggressively, but to lengthen gradually, keeping awareness in the body and allowing the breath to soften the stretch.<\/p><p>The key to the pose is correct alignment. Keep the legs straight, draw the toes back toward the body, and bend from the hips and lower back rather than rounding heavily through the upper back. Progress comes gradually as the hamstrings lengthen and the pelvis becomes freer to tilt forward.<\/p><p>After practising Forward Bend, practise Inclined Plane as the counterpose, then rest in Corpse Pose with deep abdominal breathing.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa4d061 e-flex e-con-boxed e-con e-parent\" data-id=\"fa4d061\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a630cc elementor-widget elementor-widget-template\" data-id=\"3a630cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"5384\" 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page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-57c89867 e-flex e-con-boxed e-con e-parent\" data-id=\"57c89867\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-19995d4a e-con-full e-flex e-con e-child\" data-id=\"19995d4a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-42d770f8 elementor-widget elementor-widget-heading\" data-id=\"42d770f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Paschimottanasana<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-566cb1f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"566cb1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-51e39b16 e-con-full e-flex e-con e-child\" data-id=\"51e39b16\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b98eb00 elementor-widget elementor-widget-ucaddon_list\" data-id=\"b98eb00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List -->\n\t\t<link id='font-awesome-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: List *\/\n\n\n\n#uc_list_elementor_b98eb00{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_elementor_b98eb00 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_elementor_b98eb00 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_elementor_b98eb00 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_elementor_b98eb00 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_elementor_b98eb00 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_elementor_b98eb00 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_elementor_b98eb00 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_elementor_b98eb00\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-e53c0d4\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Stretches the back of the body from toes to neck \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-ca8e442\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Lengthens the hamstrings and lower back muscles \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5045709\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps relax the muscles of the back \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-e607d69\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Supports better postural alignment \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-201024e\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Places gentle pressure on the abdomen \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-f269fae\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Massages the liver, kidneys, and pancreas \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-62ca90e\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps alleviate constipation \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-e40d6d2\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Calms and soothes the nervous system \n                  <\/p>\n             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-76b99566 e-flex e-con-boxed e-con e-parent\" data-id=\"76b99566\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-117884a2 e-con-full e-flex e-con e-child\" data-id=\"117884a2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1930ff3b elementor-widget elementor-widget-heading\" data-id=\"1930ff3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Video Inspiration &ndash; Seated Forward Bend &amp; Inclined Plane<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c89cfcc elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c89cfcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1cc9b3cb e-con-full e-flex e-con e-child\" data-id=\"1cc9b3cb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-36af289d elementor-widget elementor-widget-video\" data-id=\"36af289d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/E4cnUWXBgWw&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d017205 e-flex e-con-boxed e-con e-parent\" data-id=\"d017205\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-62b94e1 e-con-full e-flex e-con e-child\" data-id=\"62b94e1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-30e5642f elementor-widget elementor-widget-heading\" data-id=\"30e5642f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sitting Forward Bend &ndash; Beginners<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f8d5fb elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"7f8d5fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_7f8d5fb{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_7f8d5fb .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_7f8d5fb\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-d240ac8\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(23.424997, 65.249994)\"><g><path d=\"M 5.71875 -2.546875 C 8.25 -2.648438 10.003906 -3.421875 10.984375 -4.859375 C 11.960938 -6.304688 12.453125 -8.472656 12.453125 -11.359375 L 12.375 -47.859375 L 12.21875 -47.859375 L 2.9375 -41.90625 L 1.390625 -44.140625 L 16.46875 -55.359375 L 19.09375 -55.359375 L 19.171875 -8.421875 C 19.171875 -5.847656 19.09375 -4.070312 18.9375 -3.09375 L 25.4375 -3.40625 L 25.4375 0 L 5.71875 0 Z M 5.71875 -2.546875 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lie on your back \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4534-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4534-768x512.jpg\" alt=\"Corpse Pose\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Lie stretched out on your back with your palms face down on your thighs and your legs together. Relax your feet.<\/p><ul><li>Keep the legs together<\/li><li>Make sure the feet are relaxed<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-c493738\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.737499, 65.249994)\"><g><path d=\"M 3.5625 0 C 3.5625 -2.9375 4.085938 -5.5625 5.140625 -7.875 C 6.191406 -10.195312 7.488281 -12.25 9.03125 -14.03125 C 10.582031 -15.8125 12.800781 -18.039062 15.6875 -20.71875 C 17.695312 -22.570312 18.726562 -23.523438 18.78125 -23.578125 C 22.082031 -26.722656 24.492188 -29.660156 26.015625 -32.390625 C 27.535156 -35.117188 28.296875 -37.773438 28.296875 -40.359375 C 28.296875 -43.753906 27.5625 -46.597656 26.09375 -48.890625 C 24.625 -51.191406 22.1875 -52.34375 18.78125 -52.34375 C 16.664062 -52.34375 14.785156 -51.828125 13.140625 -50.796875 C 11.492188 -49.765625 10.382812 -48.445312 9.8125 -46.84375 C 10.738281 -45.863281 11.203125 -44.734375 11.203125 -43.453125 C 11.203125 -42.578125 10.894531 -41.75 10.28125 -40.96875 C 9.664062 -40.195312 8.765625 -39.8125 7.578125 -39.8125 C 6.441406 -39.8125 5.535156 -40.210938 4.859375 -41.015625 C 4.191406 -41.816406 3.859375 -42.832031 3.859375 -44.0625 C 3.859375 -45.664062 4.488281 -47.34375 5.75 -49.09375 C 7.019531 -50.84375 8.878906 -52.320312 11.328125 -53.53125 C 13.773438 -54.75 16.675781 -55.359375 20.03125 -55.359375 C 24.664062 -55.359375 28.53125 -54.234375 31.625 -51.984375 C 34.71875 -49.742188 36.265625 -46.203125 36.265625 -41.359375 C 36.265625 -38.628906 35.0625 -35.5625 32.65625 -32.15625 C 30.257812 -28.757812 26.410156 -24.894531 21.109375 -20.5625 C 17.492188 -17.570312 14.59375 -14.8125 12.40625 -12.28125 C 10.21875 -9.757812 8.941406 -7.625 8.578125 -5.875 L 22.265625 -5.484375 C 23.398438 -5.429688 24.945312 -5.40625 26.90625 -5.40625 C 29.738281 -5.40625 31.820312 -5.765625 33.15625 -6.484375 C 34.5 -7.210938 35.171875 -8.660156 35.171875 -10.828125 L 37.5 -10.828125 L 37.03125 0 Z M 3.5625 0 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Sit up \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4435-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4435-768x512.jpg\" alt=\"Step 2 of Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>On an inhalation, sit up straight with your legs stretched out in front of you. Keep your head, neck, and back in a straight line.<\/p><ul><li>Keep the back straight<\/li><li>Point the toes towards the knees<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-408904b\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(15.9625, 65.249994)\"><g><path d=\"M 19.71875 1.234375 C 16.207031 1.234375 13.226562 0.691406 10.78125 -0.390625 C 8.332031 -1.472656 6.488281 -2.8125 5.25 -4.40625 C 4.019531 -6 3.40625 -7.625 3.40625 -9.28125 C 3.40625 -10.519531 3.738281 -11.535156 4.40625 -12.328125 C 5.070312 -13.128906 6 -13.53125 7.1875 -13.53125 C 8.375 -13.53125 9.238281 -13.15625 9.78125 -12.40625 C 10.320312 -11.65625 10.59375 -10.867188 10.59375 -10.046875 C 10.59375 -9.222656 10.304688 -8.191406 9.734375 -6.953125 C 10.203125 -5.304688 11.3125 -4.070312 13.0625 -3.25 C 14.8125 -2.425781 16.847656 -2.015625 19.171875 -2.015625 C 22.878906 -2.015625 25.816406 -3.03125 27.984375 -5.0625 C 30.148438 -7.101562 31.234375 -10.003906 31.234375 -13.765625 C 31.234375 -17.734375 30.28125 -20.925781 28.375 -23.34375 C 26.46875 -25.769531 23.039062 -26.984375 18.09375 -26.984375 C 17.570312 -26.984375 16.4375 -26.929688 14.6875 -26.828125 L 14.6875 -30.3125 L 17.859375 -30.3125 C 20.378906 -30.3125 22.4375 -30.890625 24.03125 -32.046875 C 25.632812 -33.203125 26.796875 -34.628906 27.515625 -36.328125 C 28.242188 -38.035156 28.609375 -39.6875 28.609375 -41.28125 C 28.609375 -44.738281 27.910156 -47.445312 26.515625 -49.40625 C 25.128906 -51.363281 22.757812 -52.34375 19.40625 -52.34375 C 17.238281 -52.34375 15.304688 -51.757812 13.609375 -50.59375 C 11.910156 -49.4375 10.828125 -48.164062 10.359375 -46.78125 C 11.179688 -45.894531 11.59375 -44.835938 11.59375 -43.609375 C 11.59375 -42.828125 11.304688 -42.078125 10.734375 -41.359375 C 10.171875 -40.640625 9.320312 -40.28125 8.1875 -40.28125 C 7.113281 -40.28125 6.265625 -40.648438 5.640625 -41.390625 C 5.023438 -42.140625 4.71875 -43.082031 4.71875 -44.21875 C 4.71875 -45.769531 5.320312 -47.40625 6.53125 -49.125 C 7.738281 -50.851562 9.539062 -52.320312 11.9375 -53.53125 C 14.34375 -54.75 17.191406 -55.359375 20.484375 -55.359375 C 25.023438 -55.359375 28.765625 -54.257812 31.703125 -52.0625 C 34.640625 -49.875 36.109375 -46.488281 36.109375 -41.90625 C 36.109375 -39.226562 35.101562 -36.753906 33.09375 -34.484375 C 31.082031 -32.210938 27.859375 -30.378906 23.421875 -28.984375 C 28.316406 -28.421875 32.171875 -26.835938 34.984375 -24.234375 C 37.796875 -21.628906 39.203125 -18.316406 39.203125 -14.296875 C 39.203125 -10.953125 38.3125 -8.101562 36.53125 -5.75 C 34.75 -3.40625 32.375 -1.65625 29.40625 -0.5 C 26.445312 0.652344 23.21875 1.234375 19.71875 1.234375 Z M 19.71875 1.234375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Stretch your arms up \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4443-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4443-768x512.jpg\" alt=\"Step 3 of Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>On another inhalation, raise both arms straight up, stretching them as high as possible.<\/p><ul><li>Align the arms with the ears<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-958fd93\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.543751, 65.249994)\"><g><path d=\"M 17.703125 -2.546875 L 18.25 -2.546875 C 20.71875 -2.703125 22.363281 -3.578125 23.1875 -5.171875 C 24.019531 -6.773438 24.4375 -9.148438 24.4375 -12.296875 L 24.4375 -14.921875 L 0.921875 -14.921875 L 0.921875 -18.703125 L 28.921875 -55.359375 L 31.46875 -55.359375 L 31.46875 -19.5625 L 39.28125 -19.484375 L 39.28125 -14.921875 L 31.46875 -14.921875 L 31.46875 -8.421875 C 31.46875 -5.796875 31.363281 -3.96875 31.15625 -2.9375 L 37.109375 -3.171875 L 37.109375 0 L 17.703125 0 Z M 24.4375 -44.375 L 24.28125 -44.375 L 6.03125 -19.953125 L 24.4375 -19.71875 Z M 24.4375 -44.375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Bend forwards \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4457-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4457-768x512.jpg\" alt=\"Beginner Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Exhale and bend forwards from the hips. Try to reach your calves or ankles with your hands.<\/p><p>Repeat 3-4 times, each time holding the pose for a few breaths more. Continue with Step 5 or come back up on an inhalation.<\/p><ul><li>Keep the upper back straight<\/li><li>Point the toes towards the knees<\/li><\/ul><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6440265 e-flex e-con-boxed e-con e-parent\" data-id=\"6440265\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-cf3c6f1 e-con-full e-flex e-con e-child\" data-id=\"cf3c6f1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a091480 elementor-widget elementor-widget-heading\" data-id=\"a091480\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sitting Forward Bend &ndash; Intermediate and Advanced<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9734929 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9734929\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66c0330 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"66c0330\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Progress in Forward Bend depends on how much you can lengthen the hamstring muscles at the back of your legs, which then allows the pelvis to tilt forwards at the hip joint.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85429b1 elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"85429b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_85429b1{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_85429b1 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_85429b1 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_85429b1 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_85429b1 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_85429b1 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_85429b1 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_85429b1 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_85429b1\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-d240ac8\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.468751, 65.249994)\"><g><path d=\"M 19.640625 1.234375 C 16.546875 1.234375 13.800781 0.691406 11.40625 -0.390625 C 9.007812 -1.472656 7.175781 -2.820312 5.90625 -4.4375 C 4.644531 -6.0625 4.015625 -7.675781 4.015625 -9.28125 C 4.015625 -10.519531 4.347656 -11.535156 5.015625 -12.328125 C 5.691406 -13.128906 6.625 -13.53125 7.8125 -13.53125 C 9 -13.53125 9.859375 -13.15625 10.390625 -12.40625 C 10.929688 -11.65625 11.203125 -10.867188 11.203125 -10.046875 C 11.203125 -9.171875 10.921875 -8.164062 10.359375 -7.03125 C 10.671875 -5.332031 11.753906 -4.03125 13.609375 -3.125 C 15.460938 -2.226562 17.421875 -1.78125 19.484375 -1.78125 C 23.140625 -1.78125 25.90625 -3.039062 27.78125 -5.5625 C 29.664062 -8.09375 30.609375 -11.1875 30.609375 -14.84375 C 30.609375 -25 26.613281 -30.078125 18.625 -30.078125 C 17.1875 -30.078125 15.4375 -29.816406 13.375 -29.296875 C 11.3125 -28.785156 9.660156 -28.144531 8.421875 -27.375 L 6.265625 -29.375 L 6.109375 -54.125 L 26.125 -54.125 C 29.019531 -54.125 31.03125 -54.507812 32.15625 -55.28125 C 33.289062 -56.050781 33.859375 -57.335938 33.859375 -59.140625 L 35.953125 -59.140625 L 35.484375 -48.9375 L 9.65625 -48.390625 L 9.65625 -31.390625 C 11.101562 -32.003906 12.816406 -32.515625 14.796875 -32.921875 C 16.785156 -33.335938 18.8125 -33.546875 20.875 -33.546875 C 24.894531 -33.546875 28.234375 -32.722656 30.890625 -31.078125 C 33.546875 -29.429688 35.503906 -27.289062 36.765625 -24.65625 C 38.023438 -22.03125 38.65625 -19.222656 38.65625 -16.234375 C 38.65625 -12.578125 37.789062 -9.421875 36.0625 -6.765625 C 34.332031 -4.109375 32.023438 -2.109375 29.140625 -0.765625 C 26.253906 0.566406 23.085938 1.234375 19.640625 1.234375 Z M 19.640625 1.234375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Reach for your toes \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3801-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3801-768x512.jpg\" alt=\"Step 4 in Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Starting from Forward Bend Step 4, if your hands reach your feet, take hold of your big toe in the <a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/#foothold\">Classical Foothold.<\/a><\/p><ul><li>Keep the back, neck, and head aligned<\/li><li>Bend from the hips and lower back<\/li><li>Keep the arms straight<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-1bf7a4a\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(15.149998, 65.249994)\"><g><path d=\"M 22.8125 1.234375 C 16.207031 1.234375 11.472656 -1.046875 8.609375 -5.609375 C 5.753906 -10.171875 4.328125 -16.78125 4.328125 -25.4375 C 4.328125 -29.40625 4.921875 -33.671875 6.109375 -38.234375 C 7.296875 -42.796875 9.457031 -46.789062 12.59375 -50.21875 C 15.738281 -53.644531 19.992188 -55.359375 25.359375 -55.359375 C 28.242188 -55.359375 30.71875 -54.828125 32.78125 -53.765625 C 34.84375 -52.710938 36.398438 -51.425781 37.453125 -49.90625 C 38.515625 -48.382812 39.046875 -46.925781 39.046875 -45.53125 C 39.046875 -44.40625 38.757812 -43.46875 38.1875 -42.71875 C 37.625 -41.96875 36.800781 -41.566406 35.71875 -41.515625 C 34.53125 -41.460938 33.648438 -41.785156 33.078125 -42.484375 C 32.515625 -43.179688 32.234375 -43.941406 32.234375 -44.765625 C 32.234375 -45.847656 32.546875 -46.929688 33.171875 -48.015625 C 32.859375 -49.097656 31.992188 -50.113281 30.578125 -51.0625 C 29.160156 -52.019531 27.472656 -52.5 25.515625 -52.5 C 20.359375 -52.5 16.800781 -49.804688 14.84375 -44.421875 C 12.882812 -39.035156 11.800781 -33.328125 11.59375 -27.296875 C 12.988281 -29.203125 14.789062 -30.757812 17 -31.96875 C 19.21875 -33.175781 21.742188 -33.78125 24.578125 -33.78125 C 28.453125 -33.78125 31.613281 -32.929688 34.0625 -31.234375 C 36.507812 -29.535156 38.257812 -27.367188 39.3125 -24.734375 C 40.363281 -22.109375 40.890625 -19.351562 40.890625 -16.46875 C 40.890625 -13.269531 40.101562 -10.316406 38.53125 -7.609375 C 36.96875 -4.910156 34.804688 -2.757812 32.046875 -1.15625 C 29.285156 0.433594 26.207031 1.234375 22.8125 1.234375 Z M 22.96875 -1.78125 C 26.363281 -1.78125 28.898438 -3.015625 30.578125 -5.484375 C 32.253906 -7.960938 33.09375 -11.054688 33.09375 -14.765625 C 33.09375 -18.734375 32.359375 -22.316406 30.890625 -25.515625 C 29.421875 -28.710938 26.78125 -30.3125 22.96875 -30.3125 C 20.59375 -30.3125 18.304688 -29.457031 16.109375 -27.75 C 13.921875 -26.050781 12.441406 -24.066406 11.671875 -21.796875 C 11.984375 -16.023438 13.015625 -11.242188 14.765625 -7.453125 C 16.515625 -3.671875 19.25 -1.78125 22.96875 -1.78125 Z M 22.96875 -1.78125 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Stretch forwards \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3807-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3807-768x512.jpg\" alt=\"Sitting Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>On an exhalation, stretch your spine further forwards. Bend your elbows to help you stretch your spine. Repeat 3-4 times, each time holding the pose for a few breaths more. Continue with Step 7 or come back up on an inhalation.<\/p><ul><li>Keep the back, neck, and head aligned<\/li><li>Actively pull the toes towards the head<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-0756811\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(19.674997, 65.249994)\"><g><path d=\"M 15.3125 1.234375 C 13.351562 1.234375 12.375 0.0976562 12.375 -2.171875 C 12.375 -3.398438 12.734375 -5.054688 13.453125 -7.140625 C 14.171875 -9.234375 15.203125 -11.90625 16.546875 -15.15625 L 17.625 -17.9375 L 18.625 -20.484375 C 21.257812 -27.085938 23.410156 -32.421875 25.078125 -36.484375 C 26.753906 -40.554688 28.570312 -44.65625 30.53125 -48.78125 L 10.125 -48.703125 C 5.75 -48.597656 3.5625 -46.585938 3.5625 -42.671875 L 1.703125 -42.671875 L 1.703125 -54.125 L 34.09375 -54.125 L 34.09375 -48.859375 C 31.71875 -44.015625 29.71875 -39.335938 28.09375 -34.828125 C 26.476562 -30.316406 25.101562 -25.945312 23.96875 -21.71875 C 22.832031 -17.5 21.285156 -11.421875 19.328125 -3.484375 C 18.503906 -0.335938 17.164062 1.234375 15.3125 1.234375 Z M 15.3125 1.234375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Advanced pose \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3807-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3807-768x512.jpg\" alt=\"Sitting Forward Bend\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>If you are able to stretch forwards, come into the full pose. On an exhalation, bend farther forwards until your elbows touch the mat and your forehead is resting on your legs.<\/p><p>Hold for 1\u20135 minutes, then come back up on an inhalation.<\/p><p>Next, practise Inclined Plane (below), then relax with deep abdominal breathing for 1\u20132 minutes in <a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\">Corpse Pose<\/a>.<\/p><ul><li>Rest the abdomen on the thighs<\/li><li>Rest the chest on the knees<\/li><li>Rest the head between the shins<\/li><\/ul><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-14c85ca e-flex e-con-boxed e-con e-parent\" data-id=\"14c85ca\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1c05f10 e-con-full e-flex e-con e-child\" data-id=\"1c05f10\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-35aea3c elementor-widget elementor-widget-heading\" data-id=\"35aea3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Inclined Plane &ndash; All Levels<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ea037c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7ea037c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a7a896 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9a7a896\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Inclined Plane is practised after Forward Bend to counterbalance the forward stretch. It strengthens the arms, legs, and back, while opening the front of the body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-466edf2 elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"466edf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_466edf2{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_466edf2 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_466edf2 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_466edf2 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_466edf2 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_466edf2 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_466edf2 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_466edf2 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_466edf2\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-d240ac8\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(23.424997, 65.249994)\"><g><path d=\"M 5.71875 -2.546875 C 8.25 -2.648438 10.003906 -3.421875 10.984375 -4.859375 C 11.960938 -6.304688 12.453125 -8.472656 12.453125 -11.359375 L 12.375 -47.859375 L 12.21875 -47.859375 L 2.9375 -41.90625 L 1.390625 -44.140625 L 16.46875 -55.359375 L 19.09375 -55.359375 L 19.171875 -8.421875 C 19.171875 -5.847656 19.09375 -4.070312 18.9375 -3.09375 L 25.4375 -3.40625 L 25.4375 0 L 5.71875 0 Z M 5.71875 -2.546875 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Drop your head back \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4520-768x495.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4520-768x495.jpg\" alt=\"Step 1 of Inclined Plane\" width=\"768\" height=\"495\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Sit with your legs stretched straight in front of you and place your hands about 30cm (12in) behind you on the mat. Drop your head backwards, keeping your neck and throat relaxed. Rest on your hands.<\/p><ul><li>Keep the arms straight<\/li><li>Point the fingers away from the body<\/li><li>Open the chest<\/li><li>Relax the legs and feet<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-1bf7a4a\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.737499, 65.249994)\"><g><path d=\"M 3.5625 0 C 3.5625 -2.9375 4.085938 -5.5625 5.140625 -7.875 C 6.191406 -10.195312 7.488281 -12.25 9.03125 -14.03125 C 10.582031 -15.8125 12.800781 -18.039062 15.6875 -20.71875 C 17.695312 -22.570312 18.726562 -23.523438 18.78125 -23.578125 C 22.082031 -26.722656 24.492188 -29.660156 26.015625 -32.390625 C 27.535156 -35.117188 28.296875 -37.773438 28.296875 -40.359375 C 28.296875 -43.753906 27.5625 -46.597656 26.09375 -48.890625 C 24.625 -51.191406 22.1875 -52.34375 18.78125 -52.34375 C 16.664062 -52.34375 14.785156 -51.828125 13.140625 -50.796875 C 11.492188 -49.765625 10.382812 -48.445312 9.8125 -46.84375 C 10.738281 -45.863281 11.203125 -44.734375 11.203125 -43.453125 C 11.203125 -42.578125 10.894531 -41.75 10.28125 -40.96875 C 9.664062 -40.195312 8.765625 -39.8125 7.578125 -39.8125 C 6.441406 -39.8125 5.535156 -40.210938 4.859375 -41.015625 C 4.191406 -41.816406 3.859375 -42.832031 3.859375 -44.0625 C 3.859375 -45.664062 4.488281 -47.34375 5.75 -49.09375 C 7.019531 -50.84375 8.878906 -52.320312 11.328125 -53.53125 C 13.773438 -54.75 16.675781 -55.359375 20.03125 -55.359375 C 24.664062 -55.359375 28.53125 -54.234375 31.625 -51.984375 C 34.71875 -49.742188 36.265625 -46.203125 36.265625 -41.359375 C 36.265625 -38.628906 35.0625 -35.5625 32.65625 -32.15625 C 30.257812 -28.757812 26.410156 -24.894531 21.109375 -20.5625 C 17.492188 -17.570312 14.59375 -14.8125 12.40625 -12.28125 C 10.21875 -9.757812 8.941406 -7.625 8.578125 -5.875 L 22.265625 -5.484375 C 23.398438 -5.429688 24.945312 -5.40625 26.90625 -5.40625 C 29.738281 -5.40625 31.820312 -5.765625 33.15625 -6.484375 C 34.5 -7.210938 35.171875 -8.660156 35.171875 -10.828125 L 37.5 -10.828125 L 37.03125 0 Z M 3.5625 0 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lift your hips \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4504-768x398.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4504-768x398.jpg\" alt=\"Inclined Plane\" width=\"768\" height=\"398\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Inhale and lift your hips as high as possible. Hold your breath as you gently push your feet into the floor. Exhale and return to Step 1. Repeat twice more. Once you are accustomed to the pose, try to hold it, breathing rhythmically, for up to 30 seconds. Come down by bringing your hips back to the floor.<\/p><ul><li>Keep the hands, arms, and shoulders in vertical alignment<\/li><li>Relax the neck<\/li><li>Keep the knees straight<\/li><\/ul><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9f36d e-flex e-con-boxed e-con e-parent\" data-id=\"f9f36d\" data-element_type=\"container\" data-e-type=\"container\" id=\"foothold\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-330d1cf0 e-con-full e-flex e-con e-child\" data-id=\"330d1cf0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3f54330f elementor-widget elementor-widget-heading\" data-id=\"3f54330f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Classical Foothold<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ee1f61f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6ee1f61f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-76a4cb28 e-con-full e-flex e-con e-child\" data-id=\"76a4cb28\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-522fa02b elementor-widget elementor-widget-text-editor\" data-id=\"522fa02b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wrap your index finger around your big toe and place your thumb on top of your toe. Point your other toes towards your knees. Keep the other three fingers curled into your palm.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc474f9 elementor-widget elementor-widget-image\" data-id=\"fc474f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1152\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-768x1152.jpg\" class=\"attachment-medium_large size-medium_large wp-image-13567\" alt=\"Foothold in Sitting Forward Bend\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-768x1152.jpg 768w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-200x300.jpg 200w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-683x1024.jpg 683w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-1024x1536.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-1365x2048.jpg 1365w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3857-scaled.jpg 1707w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f0481b2 e-flex e-con-boxed e-con e-parent\" data-id=\"f0481b2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6923b4d elementor-widget elementor-widget-template\" data-id=\"6923b4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"12914\" class=\"elementor elementor-12914\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16a9cfef e-flex e-con-boxed e-con e-parent\" data-id=\"16a9cfef\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2bbf9806 e-con-full e-flex e-con e-child\" data-id=\"2bbf9806\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4433a1ea elementor-widget elementor-widget-heading\" data-id=\"4433a1ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recommended Reading<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ab0232a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5ab0232a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59af0d8b e-con-full e-flex e-con e-child\" data-id=\"59af0d8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65e8db3f elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"65e8db3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga.png\" class=\"attachment-full size-full wp-image-2679\" alt=\"The Complete Illustrated Book of Yoga\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" rel=\"noopener\">Complete Illustrated Book of Yoga<\/a><\/h3><p class=\"elementor-image-box-description\">Swami Vishnudevananda<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7566e097 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"7566e097\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion.png\" class=\"attachment-full size-full wp-image-2680\" alt=\"Yoga: Your Home Practice Companion\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" rel=\"noopener\">Yoga: Your Home Practice Companion<\/a><\/h3><p class=\"elementor-image-box-description\">Sivananda Yoga Centres<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Forward Bend Seated Forward Bend Paschimottanasana the 12 Basic asanas Seated Forward Bend: A meditative seated stretch that lengthens the back of the body, calms the nervous system, and teaches effort with relaxation. Forward Bend (Paschimottanasana) is a quiet, inward-turning posture that stretches the whole back of the body, from the heels through the legs, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13565,"parent":2560,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-2729","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2729","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=2729"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2729\/revisions"}],"predecessor-version":[{"id":13590,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2729\/revisions\/13590"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media\/13565"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=2729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}