Paschimatanasana(Posterior stretching posture)
Paschima means posterior and Tana means stretch. In the final position the entire posterior parts from the toes to the neck are stretched.
Sthiti: Sit erect with legs stretched , heels together, palms pressing on the floor by the side of the buttocks.
1. Raise the hands sideways up to the shoulder level without bending the elbows; and palms facing downwards.
2. Raise the arms up so that the biceps touch the ears respectively ;palms facing forward.
3. Bend forward from the lumbar region along with the hands and keep them parallel to the ground . Let the wrists come above the toes.
4. With the index fingers form the hooks and catch the big toes respectively. And bend further forward , then rest the face on the knees.
5. Release the fingers, then come back parallel to the ground.
6. Come to vertical ,like 2nd position.
7. Bring the hands down to sideways i.e come back to 1st position .
8. Rest the palms on the floor , then the bring the hands back to sthiti.
Benefits Paschimatanasana(Posterior stretching posture):
Stretches and tones up the entire posterior and frontal abdominal muscles. Tones up lumbo sacral nerves . Slims and trims the body in general. Liver, Pancreas and intestines and gastric fire are activated . Helps to increase height in adolescents .
Useful in dyspepsia ,constipation, sciatica, seminal weakness, piles ,diabetes and digestive disorders .
Reduces fat in abdomen.
Anhata dhvani can be heard. Rouses dormant spiritual forces.
Caution: B.P., spondilitis and chronic constipation patients should avoid. Maintaining for long time without the practice of Uddiyana will lead to digestive disorders.
Subtle Points:
Mode of bending :
Do not allow the knees to bend . Rest your elbows on the floor .
Mode of Breathing :
Breathe out whenever you bend downawards and inhale while coming up. Normal breathing in the final position.
