Paschimottanasana

Position : Dandasana


Practice :

• Sit on the floor with the legs outstretched, feet together.
• While inhaling, raise both the arms sideways at shoulder level parallel to the ground.
• Turn the palms facing upwards.
• Continue to inhale and raise the arms further up vertically up.
• Stretch the trunk and turn the palms forward.
• While exhaling, bend the trunk from the root of the waist region, stretch the arms and hands parallel to the ground.
• Exhale completely, try to catch hold of the big toes or hold the ankles or any part of the legs that can be reached comfortably.
• Bend the back further forward and try to rest forehead on the knees.
• Bend the hands at the elbow and relax the abdomen muscles. 
• Maintain the position for a minute or as long as you can with normal breathing.
• Slowly return to the starting position and relax in Dandasana with legs apart.

Benefits :

• It tones and massages the entire abdominal and pelvic region.
• Recommended this asana for the management of prolapse, menstrual disorders. diabetes, bronchitis and kidney problems.
• Gives flexibility to the back bone and hip joints. 
• Improves digestion, removes constipation and energizes the whole body. 

Contra-indications :

•  People with sciatica, slipped disc, heart ailments, back problems and spondylosis should avoid this posture.