PASCHIMOTHAN ASANA (THE FORWARD BEND)

Paschimothan asana or the forward Bend gives a complete stretch to the entire back of the body, from the skull down to the heels. In Sanskrit, 'Paschim' means back and 'Uthan' means stretch. It is a simple yet powerful position to practice. The original posture is strenuous, but beginners can try out an easier version which is explained below. This Asana can be perfected only after a weeks practice.

This forward bend gives a complete stretching to the neck, the back, the hamstrings and calves. At the same time, it directs your attention inward. You stimulate the entire nervous system and learn to find stillness and relaxation during a period of effort or even discomfort when doing this stretching exercise.

PASCHIMOTHAN ASANA (THE FORWARD BEND POSTURE)

How to do :
STEP 1: Sit down with your legs stretched. The legs lie side by side and the toes point upwards. Stretch your lower back and raise your arms. Look forward, lengthen your back, and keep the chest and your breathing free.

STEP 2: Slowly bend forward, stretch your crown upward and try not to lose the supporting dynamism of the lower back. See to it that your legs do not move or tilt.Inhale and proceed towards the toes and try to touch them. If you cannot touch the toe, proceed only as far as they can.

STEP 3: The moment you notice that you can only bend further by bending the lower back, move your hands to your lower legs, ankles or feet. Lightly pull your legs, ankles or feet and continue stretching. Keep your shoulders down. Breathe in and out across the entire length of your spinal column deeply and in a relaxed way.

Exhale and slowly bring your head down in between the hands; stretch out the hands, toes and head as far as you can.Everytime you exhale, you should bend further towards your legs without losing the length in your back and the dynamism in the lower back. When you lose the dynamism in the lower back, you will notice that you lose a major part of the stretching and you will have a hard time breathing. Retain for 6 seconds.

STEP 4: Stretch out your arms forward

STEP 5: Slowly raise your upper body. Keep your legs lying side by side and the toes pointing upwards.While returning the palms should touch and dragged through the legs.

STEP 6: Inhale Sit straight up again, just like your original position.

Restrictions :
Start with three rounds and practice a maximum of five rounds a day. Relax for some time between each round. This asana gives strain to the spinal code. Beginners are advised to avoid excessive strain and follow the simple method.

Benefits :
Gives flexibility to the spine, restores youthfulness, and acts as a medicinal aid for back ache and stomach troubles. Strengthens the sex glands and massages all the abdominal organs.

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