My Paschimottanasana (Back Stretching Pose)

Basic and Best of all yoga postures is Paschimottanasana.

This asana is also known as “Back Stretching Pose”.

Going down, relaxing, adjusting and going forward with every exhale, This looks simple, but is in fact one of the most difficult asanas to do.

Its one of Classical asanas in Hatha Yoga .

Paschimottanasana looks very easy asana to do but actually it is a very tough one to practice.

While practicing Paschimottanasana the back part of body gets entirely stretched for this reason

Following are Paschimottanasana steps which help to get useful benefits of Paschimottanasana.( source from abc yoga .com )

Step 1: -

First of all sit on the mat with legs stretched out in front.

	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: -

Now hold thumbs of both legs with the help of hands thumb and index finger.2. Breathe OUT. Slowly bend forward, trying to touch your feet. Don't bend your knees.

Step 3:

Exhale bend in forward direction by keeping both legs straight posture and try to place elbow on sides of legs on floor.

Step 4:

Continue this posture for few minutes and hold breath as long as possible.

Step 5: -

Now inhale and get back to normal or starting position.

.

It is suggested that one should practice Paschimottanasana up to 3 minutes as long as one feels comfort and ease in grace.

Advantages of Paschimottanasana

* Paschimottanasana benefits for strengthening your spine & back.

* It is much useful asana for increasing height.

* It works as most beneficial exercise for the working liver, kidneys, uterus & ovaries.

* It reduces obesity, removes many ailments and increases appetite.

Precautions for Paschimottanasana

* Person suffering from back problem, Asthma & Diarrhea should avoid practice of Paschimottanasana.

* Bend forward if feel comfortable and easy.

Benefits

* A lovely stretch for the back of the spine and hamstrings, paschimottanasana can also improve digestion and calm headaches.

* Forward bends are naturally calming: this asana can relieve mild depression and anxiety. Tucking the head in will make this asana more introspective, though may restrict the breath.

* Paschimottanasana is also beneficial for insomnia, high blood pressure and menstrual pain.

* A wonderful opportunity to work with the breath, as the back of the rib cage opens.

*As a deep forward bend, paschimottanasana encourages relaxation, calms anxiety and teaches us to work with the breath; the soft exhaling breath should be used to ease gently into the pose.

Paschimottanasana can also be a great teacher: if the practitioner is competitive by nature, there can be a compulsion to bring the hands onto the toes or feet and risk straining.

This asana can relieve mild depression and anxiety. Tucking the head in will make this asana more introspective, though may restrict the breath.

I realized ...for this pose Don't push too hard. we may not be able to get very far if we are a beginner.

Don't get impatient and push too hard. we will only injure our muscles. Just bend forward as far as we can go.

After doing yoga for three years I strongly, ..strongly believe there is a mind-body connection inside...I tried and will try it again..