Paschimatanasana
(The Posterior Stretch Pose)
For 15-75 breaths One round Normal breathing
| Contra-Indications | Acute abdominal or back pain, Lumbago, Sciatica, Hernia, Spondylosis, Hydrocele, Stiff knees and trunk. Starting Pose: Sit with legs together and outstretched. Place the palms on the thighs near the respective groins. |
| Starting Pose | Sit with legs together and outstretched. Place the palms on sides of the body. |
| Technique | Look a little up and start going forward, bending at the trunk, sliding the palms down the legs. Then relax and bend the back forward and downward and then the neck. Relax the upper extremities and let the hands i.e., palms now moving towards the toes. Catch hold of the corresponding big toes with hooks of the index fingers. Let the forehead rest on the knees, with the elbows placed on the floor. Close the eyes. Apply the Conscious Differential Relaxation technique and do Pranadharana. |
| Releasing the Pose | Open the eyes Take the chin forward and raise the head, and, back and then the shoulders, the back and the trunk up, one after another. Simultaneously, release the finger hooks and the palms now slowly slide towards the thighs and the groins. Assume the starting position and relax. |
| Benefits | Builds healthy abdominal muscles. The lumbosacral region gets a rich blood supply and the pelvic organs are toned up. Constipation, dyspepsia, seminal weakness and back pain, etc. are cured. Preventive for spinal troubles. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar