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.