Paschimottanasana

The name comes from the Sanskrit words paschima meaning back of the body and uttana meaning intense stretch or extended and asana meaning posture.

Instructions: Sit up with the legs stretched out straight in front of you, keeping the spine erect. Breathing in, raise both arms above your head and stretch/elongate your spine upwards. Breathing out, bend forward from the hip joints, chin moving toward the toes and the navel towards the knees. Keep the spine erect and do not curve it. Brings the arms forward over your head as you bend down. Place your hands on your knees or clasp the toes if possible without bending the knees. Rest your head down and breathe deeply for 20-60 seconds. Try and rest the elbows on the floor close to the knees. Hold the posture for at least 30-45 seconds or more. Repeat the asana 3-4 times.

Benefits:

• It massages the internal organs and aids digestion and elimination.
• It reduces fatty deposits in the abdomen.
• It reduces anxiety, anger and irritability and provides relief from stress.
• It stretches the spine and brings flexibility.
• Its regular practice cures impotency and enhances sexual power.
• It balances the menstrual cycles.
• It is recommended especially for women after delivery.

Caution:

• This asana should not be practiced by pregnant women or by those suffering from slip disc or sciatica problem. It should also be avoided by ulcer patients and people suffering from asthma.