Paschimottanasana (Seated Forward bend) | Paschimottanasana benefits

Paschimottanasana(Seated Forward bend):Steps,Benefits and its precautions-

Paschim = West

Uttana = Intense stretch

Asana = posture

Paschimottanasana is also known as Seated Forward bend pose. The word Paschimottanasana is derived from three sanskrit word 'Paschim' which means 'West' ,'Uttana' means 'Intense stretch' or 'Asana' means 'posture' or pose. This is the reason we also says it Intense Dorsal Stretch pose. Paschimottanasana is mainly practice to reduce stress or calms the mind because it has a better results to reduce stress or depression. This is the one of the best Hatha yoga posture that helps to relieve stress and increase the flexibility of our spine. Paschimottanasana is the best asana for beginners to increase the flexibility or strengthning the muscles because it is one of the easiest sitting yoga posture that can be practiced easily by anyone.

CONTENTS:

• Know about Paschimottanasan or seated forward bend.

• How to do it:

• Benefits of Paschimottanasana.

• Precautions of Paschimottanasana.

• Tips for Beginners.

• Advanced posture.

• When to do it.

• Preparetory Pose.

How to do Paschimottanasana Or Seated forward bend:

• Firstly sit on a mat with straight your legs in front of you with spine errect and expend your chest.
• Now, inhale raise your arms above to your head expanded the spine further.
• Bring your hands inline with the ears.
• Now,exhale bring your chin out and come down as low as you can and hold your toes and place your elbows down either side pf your feet and rest your forhead on your knees.
• Make sure that straight your legs,not bend your knees.
• If you are more flexibile,you can even take the hands around your feet and rest your forhead on your knees.
• Hold the posture for 20-30 seconds or according to your capability or strength.
• Now,inhale and stretch the arms out in front of you and comes up in sitting position.
• Exhale lower the arms arms and come back to Dandasana position  and relax.
• This is the one cycle of the Paschimottanasana or Seated Forward bend pose.

Benefits of Paschimottanasana:

1. To cure diabetes this is one of the best option.

2. It improves the functioning of liver or kidney.

3. This asana is the best option to relax or calms the mind.

4. It is benefitial to reduce stress or overcome from depression.

5. It also improves our digestive system.

6. This pose stimulates the ovaries or Uterus.

7. It also helps to relieve the symptomus of menupause and menstrual discomfort.

8. It is helpful to relieve headache or reduce fatigue.

9. It increases the flexibility of spine and legs.

10. It strengthens our spine,thighs,shoulders or wrist muscles.

11. It is also helpful to solve the problem of gas or acidity.

12. It improves blood circulation in our body.

13. It increase the capacity of lungs.

14. Helps to cure the problem of high blood pressure.

15. It is also helpful for gym person because this is one of the best stretching exercise for gym person.

Precautions of Paschimottasana:

• Avoid this posture if  you suffer from any spine injury.
• Knee pain or knee injury person practice this asana under the guidance of yoga instructor.
• If you are suffer from asthma problem should not practice this asana.
• Diarrhea problem person should not practice it.
• Women in pregnency should not practice this asana to close the legs with each other.

Beginners Tips:

• If you are not comfortable to sit on the floor,place the folded blanket under your hips to sit comfortable.
• As a beginner,if you have any back pain don't forced youself to push forward.
• If you are not able to hold your toes,hold your ankles with your hands.
• If you wants to take effective result from this posture practice it in early morning with empty stomach.
• Practice this asana under the guidance of a yoga instructor  to take effective result from this posture.

Advanced posture:

If you are more flexible and easily hod the toes to bend forward,you can even take the hands around the soles of your feet and rest your forhead on your knees.

When to do it:

We know that everyone suggest to practice yoga in morning. so,the early morning is the best time to practice Paschimottanasana or Seated forward bend pose. Make sure that practice it with empty stomach to take a effective results from this asana or pose.There is no any rule to practice it,you will practice it anytime in day.But practice it early morning without eating anything to take a effective results from this asana.Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.

Preparetory Pose:

Dandasana or Staff pose: