Paschimottanasan
Paschimottanasan (Back Stretching Pose)
- Sit in Dandasan.
- Inhale (Radhey) deeply; lift the hands upwards over the head slowly from the sides and turn the palms forwards.
- The legs, spine, head and the arms should be fully stretched.
- Exhaling (Shyam), slowly bend forwards from the hips and grasp the toes.
- Keep the elbows by the side of the calf muscles on the floor and attempt to touch the knees with your face.
- Maintain the posture for 15-20 seconds breathing normally.
- Inhaling (Radhey), slowly come back to the center.
- This completes one round; practice 2 more rounds likewise.
Awareness
On the synchronization of the breaths with the movements and the stretch on the legs, spine and shoulders.
Benefits
As here is excessive bending of the body in the forward position, it helps tone and massage the abdominal and pelvic region including pancreas, liver, stomach, adrenal gland and spleen. It even assists in alleviating disorders of the uro-genitals system. Likewise, it controls several diseases like diabetes, menstrual problems, colitis, kidney troubles, bronchitis and esinophilia.
Limitations
People with serious back problems should avoid it.
