Paschimottanasana | Back Stretching Pose

Pashima means ‘west’ and uttana means ‘intense stretch’. This posture looks very simple but is actually the most difficult to do. Learn this posture under the supervision of some expert yogi.

Process

1. Sit on a mat with legs stretched straight out in front of you.
2. Hold the thumbs of both legs with thumb and index finger.
3. Now while exhaling bend forward, keeping legs straight and try to keep both elbows on both sides  of legs on ground.
4. Remain in this position as possible, from few seconds to up to three minutes holding your breath, then start inhaling and slowly return to start position.

Duration

Do it from few seconds to three minutes.

Benefits

  • Tones up back and spine.
  • Helpful in increasing height.
  • Helpful for the kidneys, liver, ovaries and uterus.
  • Increases appetite, reduces obesity, and cures numerous diseases.

Precaution

  • Don’t do it in case you are suffering from back problem, asthma, diarrhea.
  • Never force yourself to bend forward.
  • Avoid,  if surgery is performed.

Similar Posts

  • Chakrasana | Wheel Pose

    Chakra means wheal, in sanskrit. The body looks like wheel’s shape while doing Chakra Asana. This is also known as Urdhva-dhanur-asana, which means pose similar to ‘bow’. Urdhva means elevated or upright and Dhanur stands for bow. This way we may call it ‘Raised Bow Pose’. Procedure 1. Lie flat on the back comfortably like…

  • Vrschikasana | Scorpion Pose

    Vrschik in Sanskrit means scorpion and this asana resembles a scorpion ready to strike its victim by arching its tail above its back. The person should make an attempt to feel comfortable in holding headstand posture and handstand pose before doing the scorpion pose. Process 1. While sitting on ground  place both hands on ground…

  • Bakasana | Crane Pose

    Baka in Sanskrit language means crane which is a bird. This is a compact arm balance posture which gives a lot of patience to the tense person. It tones up, strengthen the abdominal organs and arms. Arm balances require patience, concentration, cheerful behavior and not huge strength. Process 1. Place the palms of both hands…

  • Bhujangasana | Cobra Pose

    Bhujang in Sanskrit means ‘cobra’ resembles the ‘hooded snake’ and it is a cobra pose. It is one of the important postures in yoga. Spine get stretched to strengthen the arms and back. Heart, chest and many physical and psychological benefits are attained in this posture. Purna Bhujangasana This is a variant of bhujangasana. Following…

  • Kandharasana | Shoulder Pose

    Kandharasana or Shoulder Pose is an easy practice for stretching the back, abdominal and waist especially. It is good for relieving these area’s problems. Procedure 1. Lie down on the back like shavasana. 2. Bend the knees and put the heels touching the buttocks. Now grasp the ankles with respective hands. 3. While inhaling, raise…