Description:

Back is referred to as the 'Pashim' in Sanskrit, while 'Uthan' means stretch. Thus, Paschimottanasana is the asana which provides a complete back stretch to the entire human body i.e. from the skull to straight down to the heels.



English Name: Forward Bend Pose



Procedure:

1. Sit in an erect posture on the floor with your spine, neck and head in one straight line. Keep your legs stretched and heels together; rest your hands on the floor and breathe normally.

2. Stretch out your arms parallel to the stretched legs.

3. Start inhaling and very slowly bend your whole body forward so that your pointed fingers touch your toes. If you cannot touch your toe, no problem; bend as much as you can. Do not force yourself.

4. Then start exhaling and lower your head and bring it in between your arms.

5. Stretch your hands, toes and head as much as possible.

6. Stay in this position for 6 seconds and slowly come back to the normal position.

7. While returning to the normal position, drag your arms across your stretched legs.



Benefits:

1. This asana is known to affect the entire spinal cord, the sexual gland, the nervous system and also upon the glands around the abdominal area.

2. It restores youthfulness and work wonders in case of chronic headaches and stomach troubles.

3. This asana has a great curative effect over diabetic patients.

4. It strengthens the sexual as well as the abdominal glands.



Contradictions:

Pregnant women should practice this asana with great care. They should use a towel or a scarf for the purpose of bending the back and the legs.