Paschimotanasana

Preparations Sit in sitting pose with both the legs extended in front. Toes and heels are together. Place both palms on the knees.


Steps

• Now while inhaling stretch both your hands upwards towards the sky and keep your back straight.
• Exhale and start bending forward to catch the toes with fingers of both your hands. Now bend further assisted by pulling your feet with your hands.
• Touch your elbows on the ground and forehead should touch the knees. Breathe normally and try to retains this pose till such time you are comfortable.
• In this position carry out normal breathing, hold as long as you are comfortable.
• While inhaling come back to resting position.

Practice Repeat this asana four times. If your body is not flexible enough, try to bend as far as possible. Try to catch the knees and with regular practice your flexibility will improve. Gradually you will be able to touch the toes. Do not bend your knees.


Benefits

• Increases flexibility of the spine. Exercises back muscles.
• Exercises the abdominal organs.
• Cures piles and problems of the knee joints.

Caution This asana is not advisable for people with heart trouble, back pain and high blood pressure.

Return from Paschimotanasana to Yoga Poses

Ushtra Asana Cures diseases of lungs, chest and heart.

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Padam Asana (Lotus pose) Ideal asana for meditation/ pranayama, but a difficult one for inflexible people.

Sukh Asana (Easy pose) If Body is not flexible, carry out pranayama in Sukh Asana.

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