Paschima means back and Uttan means stretch out. In this asana, the back side of the body including the spinal column gets stretched, hence the name.
Paschimottanasana
Stages for Practice
- Sit in Dandasana. Inhale and raise your arms up. Stretch your back and bend forward as much as possible.
- Hold the toes and place the elbows by the side, on the ground.
- Maintain the posture as per the capacity. Come back by raising hands and head in the initial position.
Dos and Don’ts
- Keep the knees straight. Normal breathing should continue.
- Avoid hunch in the back.
- Avoid the practice in case of severe back pain.
Benefits
- It stimulates the function of abdominal organs, and improves digestion.
- It is helpful in removing constipation, obesity, dyspepsia and seminal weakness.
- It helps to improve blood circulation and regulates blood pressure and reduce fat.
- It improves the flexibility of spine.
