In this asana, the backside of the body is fully stretched. The name of this asana is, therefore, Paschimottanasan. This is an important Asan. If Sirsasana is the king of asanas, this asana obviously holds the position of a minister. This is done in various ways.

Technique:

Sit on a blanket or carpet. Stretch your legs forward. Let both your knees and toes be together. Stretch your hands forward and inhale. After exhaling, bend forward. Bring your hands towards your toes. Slowly hold the toe of the right leg with the right hand and left toe with the left hand. Now try to touch the knee with your nose or head by bending forward and drawing your stomach. Now touch the knees with nose or head. Do not inhale. Hold on as long as possible from 20 to 30 seconds. Inhale slowly and come to the erect position. Do Shavasana and take rest. Be careful and see that knees do not lift. Their lower part should touch the ground.

Second Technique:

Sit stretching both your legs forward. While doing exhalation bend forward slowly and hold the heel of the right foot with the right hand and the heel of the left foot with the left hand. Now by drawing the .stomach fully in, bend slowly forward and put the nose or head on your knees. Hold your breath, and stay on comfortably as long as possible from 2 to 4 seconds to 20 seconds. Now inhale slowly and return to the original position. Do Shavasana and take rest.

Third Technique:

Sit down and stretch both your legs forward. Inhale while stretching your hands forward. Now after exhalation, bend forward. Bring your hands towards the toes of your feet Move forward drawing the stomach and try to take your nose towards the knees. In the end, put your hand on the knees. Take your hands beyond your feet. Stay in that position as long as possible. Do not inhale. In the end, while inhaling, slowly come to the former position. Take rest for sometime in Shavasana.

Difference:

There is not much of a difference in these 3 techniques. In the first technique, in holding toes of both feet, it is required to put the head on the knees. In the second technique while catching both the heels, it is required to put the head on the knees. In the third technique after taking both hands beyond your feet, it is required to put the head on the knees.

Caution:

Paschimottanasana is one of the most difficult asanas. It cannot be perfected quickly. It might result in injury if you force it. So, no jerks under any circumstances. It is better to practise slowly. It may even take 6 months to attain its final position.

Note:

People who are very fat, heavy or who have big protruding paunches should practise this asana with great patience. After constant practice, the body and the nerves become flexible, and fat is reduced. All unhealthy fat having been removed you feel light.

You can repeat this asana 3/4 times. After putting the head on the knees, you can breathe in normally. You can maintain this position for a long time. Duration should be increased gradually, not suddenly.

Benefits:

By Paschimottanasana the entire backside is fully flexed. This is an important asana for reducing protruding stomachs and obesity. The lower part of the knees also gets flexed in this asana. The stiffness of the spine is reduced gradually. By doing this asana people can remain always young. By this the pain of sciatica and waist are reduced, diseases of liver, spleen, intestines and piles are cured. Constipation is cured, the gastrict fire and the appetite are whetted. This is a good asana for curing diabetes and diseases of the kidney. It is also beneficial in urinary troubles, wet dreams, leucorrhoea and cold. It also removes the irregularity of menstruation and diseases related to monthly course.