Paschima Namaskarasana

"Paschima" refers to the backside of the body, while "namaskar" means to join the hands in prayer. Thus, in this pose the hands are joined behind the back.

1. Stand with the feet together (Tadasana).

2. Bend the knees slightly and swing the hands behind the back at waist level.

3. Join the fingertips together and point the fingers downward.

4. Press the fingertips together and take the elbows back. Work to stretch and open the chest.

5. Straighten legs.

6. With an exhalation, point the fingers up toward the head and slide the hands further up the back. Roll the shoulders back to press the palms together, fully opening the chest.

7. Release the hands, and repeat the pose several times. With regular practice, learn to move the hands higher up the back. Stay in the final pose for a minute with even breathing.

8. Press the outer side of the hands into the spine to further open the chest.

9. To counter arching of the lower back, press thigh bones back and pull the buttocks toward the heels, which will elongate the lower back.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.