Paschimottanasana (Forward Bend Pose) Steps and Benefits

Paschimottanasana (Forward Bend Pose) Steps and Benefits

In Sanskrit “Paschima” means “back of the body” and “Uttana” means “Stretch“. So it is known as paschimottanasana pose or seated forward bend pose. It is one of the most important yoga poses, which provide complete stretch on the back side of the body.

Steps for Paschimottanasana (Forward Bend Pose)

  1. Sit straight with the erect spine.
  2. Stretch your legs by keeping together as shown in an image.
  3. Place your palms on the respective knees.
  4. Before starting next steps, breathe normally.
  5. Now inhale deeply and while exhaling (breathing out) slowly, bend forward. Try to touch your forehead to the knees.
  6. Try to touch your toes with the hands. In the beginning, it is not possible for everyone, but after a good practice, you can.
  7. Bend your arms and elbows on the floors.
  8. Hold this position for as long as you possible.
  9. Now slowly return back to come in starting position.
  10. Repeat this for 3-5 minutes

Benefits of Paschimottansana (Forward Bend Pose)

  1. Improves the function of the pancreas to produce enough insulin. Paschimottanasana is an excellent yoga pose to prevent diabetes as well as to control high blood sugar.
  2. Strengthens and stretches the entire back of the body.
  3. Improves flexibility in the spine.
  4. Improves the function of bowel movement and digestion.
  5. Strengthens legs, thighs, and knees.
  6. Reduces fats deposited in the abdomen, waist, hips, thighs and back.
  7. Strengthens your abdominal organs and improves the function of reproductive organs.
  8. Effective in curing the menstrual disorder.
  9. Releases stress, anger and anxiety.
  10. Calms the mind.

Precautions for Paschimottanasana (Forward Bend Pose)

  1. Pregnant women should not practice.
  2. Those suffering from ulcer, slipped disc or other spine problem should not practice paschimottanasana. Should practice under an expert guidance.
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