Paschimottanasana/(Seated forward bend pose )

Steps with breathing

1. Sit in dandasana on the floor with the legs stretched straight in front. Place the palms on the floor by the side of the hips and shoulders rolled back.

2. Inhale, stretch the arms over the head, palms facing each other. By facing the palms forward, lengthen the spine, pull the belly in. Exhale, and bend forward from the waist line and catch hold of the big toes, extend the spine and try to keep the back concave.

4. Exhale, bend and widen the elbows and pull the trunk forward touch the forehead to the knees. It’s okay if the elbows are resting on the floor.

5. Stay for 30 seconds to a minute with even breathing.

6. Inhale, raise the head from the knees and arms over the head and relax in shithala dandasana.

Adjustments

1. Lengthen the spine with palms facing forward.

2. Bend forward from the waist.

3. Extend the lumbar trunk by making the dorsal spine concave.

4. Elbows widened with knees straight.

Variations

1. Catching big toes.

2. Hold the sides of the soles of the feet.

3. Lastly, clasp the fingers around the feet.

Benefits

1. Rejuvenates the whole spinal column.

2. Increases vitality and improves digestion.

3. Stimulates the abdominal organs.

4. Helps to cure impotency.

5. It calms down the sexual urge too.

Contraindications

1. People suffering from severe back pain.

2. Slipped disc.

3. Sciatica and Hernia.