Pindasana is a very good posture to do after a forward bend such as Duttanasana or Dog. It can also feel very good for your back after doing a back bend.
Benefits: Lengthens the spine and promotes relaxation in the body. Increases flexibility in the hips. Gives more space to the top of the ankles.
Contraindications: If you have knee problems, go into this posture very slowly and discontinue if you experience any discomfort. You could try placing a cushion between the pelvis and the feet to lessen pressure on the knee joint. This might also be useful to do if you have varicose veins.
If it’s sore at the front of the ankles, place a rolled up blanket or towel underneath them.
Practice: Come into a kneeling position and gently fold the upper body forwards over the knees. You can either rest the forehead – on your folded forearms – a cushion or two – or on the floor – if it feels comfortable.
The arms can rest infront of you or be placed alongside the body…
Give into gravity… Relax…Feel the back widening each time you breathe in. When you breathe out – the spine lengthens.
Rest in this posture as long as it feels good to be in…
When you feel ready to come out – walk your hands towards your knees to bring the upper body up and then lengthen the back of each leg out – toes on the ground, with the heel lengthening away.