Paschimottanasana | Intense dorsal stretch | Seated forward bend
“Paschima” means your “back” and “Uttana” means “stretching“. This asana covers the stretching of the whole body from head to heels so it is called as Paschimottanasna.
In animals, the spine remains horizontal and heart remains below the spine that gives them more endurance than humans who have heart in vertical position resulting in heart diseases and many other ailments that animals don’t suffer from.
In pashchimottanasana, the heart remains below the level of spine and in the process, massages the abdominal organs, spinal column and the heart itself. The pelvic region and gonad glands receive more nutrients from the oxygenated blood that flow through them as a result of stretching the entire posterior. It goes without saying that abdomen remains pressed against the thighs that result in belly fat loss after regular practice of this asana. This for sure makes Paschimottanasana an excellent Fat Loss Yoga Exercise. ↑
Precaution of paschimottanasana
- Pregnant women should not practice Paschimottanasana.
- Person suffering from slip disc or sciatica problem, asthma should avoid Paschimottanasana.
- Ulcer patient should not practice. ↑
Procedure of paschimottanasana
- Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
- Breathing in, raise both arms above your head and stretch up.
- Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
- Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.
- Breathing in, lift your head slightly and lengthen your spine.
- Breathing out, gently move the navel towards the knees.
- Repeat this movement two or three times.
- Drop your head down and breathe deeply for 20-60 seconds.
- Stretch the arms out in front of you.
- Breathing in, with the strength of your arms, come back up to the sitting position.
- Breathe out and lower the arms. ↑
Benefits of paschimottanasana
- Helps to get recovery from the diabetes.
- It acts as a stress reliever.
- Reduces fatty deposits in the abdomen.
- Remove anxiety, anger and irritability.
- Calms the mind.
- Stretches the spine and brings flexibility.
- Good for constipation and digestive disorder.
- Useful for increasing height.
- Regular practice cure impotency and enhance the sexual power.
- Tones the abdominal pelvic organs.
- Balance the menstrual cycles.
- This asana is recommended especially for women after delivery. ↑
