Purvottanasana (at wall)

(‘that which goes before you’/front body or eastern body/intense stretch)

  • Have your legs extended out in front of you with your heels an inch or two away from the wall.
  • Place your hands six to eight inches back from your buttocks with your fingers pointing towards the wall.
  • On an inhalation raise your pelvis drawing in the upper back and pulling the chest over the back body’s supportive movement
  • Let the head follow the movement of the chest and upper back drawing in and extending.
    Stay on the heels and allow the balls of the feet to ‘wander’ towards the wall.
  • When the balls of the feet make contact with the wall drive the upper back in deeper and pull forwards the chest away from the wall.
  • Stay while you can maintain focus without force, then come down and rest.


Only the illimitable Permanent
Is here. A Peace stupendous, featureless, still.
Replaces all - what once was I, in It
A silent unnamed emptiness content
Either to fade in the Unknowable
Or thrill with the luminous seas of the Infinite.

— Sri Aurobindo