Paschimottanasana Yoga

Introduction

Paschimottanasana or forward bend pose is one of the most practised yoga postures. Though Paschimottanasana or forward bend pose looks simple but is one of the most difficult yoga posture and calls for high concentration and patience. This asana is very useful for toning abdominal organs and helps indigestion. Paschimottanasana or forward bend pose is also known to increase the reflexes and concentration power.

How to Perform Paschimottanasana

Paschimottanasana or Forward Bend Pose can be performed by following the below mentioned points

  1. To begin this yoga posture, first sit on a mat with both your legs stretched out in front of you.

  2. Relax your body and mind by breathing in and out slowly.

  3. Now slowly bend forward with both your arms stretched forward trying to reach the tip of your feet.

  4. Make sure that while bending forward keep your back firm and straight and your head straight out looking at your feet.

  5. Also make sure that while stretching to reach your toes, you should not bend your knees. The legs should be glued straight on the mat.

  6. Stretch your arms to hold your toes. Hold the right toe with your right thumb and the index and middle fingers. Similarly hold your left toe with your left thumb and index and middle fingers.

  7. Now, while slowly breathing deep keep yourself in this position for five to seven minutes stretching your spine. Try to bring your forehead to the knees. Experts can stay a little longer.

  8. Once done, exhale and release your toe and retract your arms and back slowly in the position as mentioned in point number 1.

  9. You can repeat this yoga posture five to ten times a day.


However, please note the following points while practicing Paschimottanasana or forward bend pose

  1. Though Paschimottanasana or forward bend pose looks simple but it is one of the most difficult postures. If you are not able to touch your toe then do not get disappointed. We do not expect you to do it in single attempt.

  2. It will take regular practice to achieve the perfect posture of Paschimottanasana.

  3. Even if you are not able to stretch much during the initial trails you should continue with whatever degree of stretching you can achieve. Just remember that you should keep your spine and legs straight while performing Paschimottanasana.

  4. The key is that you should not stretch yourself too hard since it can cause muscle injury.

  5. Do not perform Paschimottanasana or forward bend pose if you are suffering from back injury, diarrhea and asthma.

Benefits of Paschimottanasana

Paschimottanasana or Forward Bend Pose has the following Benefits

  1. It tones the abdominal area and organs.

  2. It strengthens your hips and legs.

  3. It helps in strengthening the spine and tail bone area.

  4. If you are suffering from digestive disorder than Paschimottanasana or forward bend pose is an excellent yoga posture for you since it helps in digestion and cure people suffering from acidity and gastric.

  5. Paschimottanasana or forward bend pose increase the blood circulation in the body.

  6. Paschimottanasana or forward bend pose is also considered a good exercise for curing impotency in males.

  7. It is beneficial for women suffering from menstrual discomfort.