Basic SittingBeginner
Celibate's Pose
Brahmacharyasana
A kneeling forward fold that lengthens the spine while the crown of the head roots toward the floor.
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How to Perform
- 1
Kneel with the knees and feet together, toes pointed straight back.
- 2
Interlace the fingers behind the back and roll the shoulders down and back.
- 3
Inhale to lift the chest; exhale to fold forward, hinging from the hips and bringing the crown toward the floor.
- 4
Draw the hands overhead, keeping the arms active and palms pressing together.
- 5
Hold for several breaths, then slowly rise on an inhale and release the arms.
Benefits
- Stretches the spine and shoulders while calming the nervous system.
- Opens the ankles and tops of the feet through full plantar flexion.
- Encourages introspection and steady, even breathing.
Alignment Cues
- Knees stay together with toes pointing back
- Spine lengthens before folding
- Arms reach overhead without shrugging shoulders
- Weight distributes evenly across shins
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury
- • Pregnancy