How to make Paschimottanasana

Paschimottanasana

“Paschima” Literally means the west. It implies the back of the whole body from the head

to the heels. The anterior or eastern aspect is the front of the body from the face down to the toes. The crown of the head is the upper or northern aspect while the soles and heels of the feet form the lower or southern aspect of the body.

In this asana, the back of the whole boy is intensely stretched, hence the name.

1. Sit on the floor and stretch both the legs stiff like a stick.

2. Catch the toes with the thumb, index and middle fingers.

3. While catching, you should bend the trunk forward. Draw the belly inward.

4. Slowly bend forward and the forehead should touch the knee.

5. Bend the head between the hands. The elbows should touch the floor.

6. Both the legs should be straight. Do not bend the knees.

Breathing:

Breathing should be normal in the final position. Should not hold the breath. After

relaxing this asana two times breathing can be taken.

Timings:

This asana can be done for 10 to 20 seconds according to the practitioner’s capacity. 2 or

3 times can be done.

Benefits:

1. It reduces fat in the abdomen.

2. This asana makes the breath flow through the Brahma Nadi, Sushumna and rouses the

gastric fire.

3. This asana stimulates the kidneys,liver,pancreas etc,

4. This asana relieves constipation, removes sluggishness of liver, Dyspepsia, belching

and gastritis.

5. Lumbago or stiff back and all sort of myalgia and the other diseases of the back

muscle are cured.

6. It increases peristalsis of the bowels.

7. This asana cures piles and diabetes.

8. The hip muscles of the abdomen, the solar plexus of nerves, and the spigastric plexus

of nerves, bladder prostate, lumbar nerves, and sympathetic cord are all toned up and

kept in a healthy sound condition.