Paschima means back or waist.
Tana is stretch. In this asana we stretch
the entire back and waist. So the asana
is called Pashchimottsasana
Pashchimttanasana
Forward bend ( in sitting position).
Benefits
•
Physical:
•
This asana stretches
the hamstring muscles and improves the flexibility
of spine and hip joints. Stimulates the
nerves of the spinal column by stretching
the spine. It tones and massages the entire
abdominal and pelvic region and stimulates
glands, kidneys and liver. Improves digestion.
It helps remove excess weight in the abdominal
area.
•
Mental:
•
Soothes the mind.
•
Pranic:
•
Activates muladhar and swadhistan
chakra.
Techniques:
1. Sit on the floor, legs together. Stretch
forward, place the palms on the floor, by
the sides of the hips. Pressing both the
palms on the floor, lift the buttocks and
push them back. Come down to let your buttocks
touch the floor so as to make your back
straight. Keep the face relaxed, breathe
naturally and maintain a smile on the face.
2. Inhale and slowly raise the hands from
the sides till they reach a vertical position.
3. Keep palms facing the front and both
the arms parallel to each other. Stretch
hands up and so stretch the spine.
4. As you exhale slowly, bend forward by
maintaining the stretch of the hands. After
full forward bend, catch the big toes between
the thumb and the index fingers, without
bending at the knees and pull up the knee
cap. (If it is difficult to catch the toes
due to less flexibility, catch the legs
wherever possible, but only with and after
proper stretching.)
5. Once you catch your toes or legs, bend
the elbows and bend the neck. Take the forehead
near the knees.
6. Maintain final position for a while.
Inhale and raise both the hands, make your
back straight and stretch hands again.
7. Exhale and slowly take the hands down.
Come to the initial sitting position.
