Paschimottanasana Yoga Pose: Steps, Benefits, and Precautions
Paschim means the back. While doing this asana, your body feels a stretch in your back, hence it is called Paschimottanasana Yoga. With this posture, all the muscles of the body are covered. Paschimottanasana posture has been considered as one of the essential asanas. The word is derived from Sanskrit. In this posture, the spinal cord becomes flexible. By which Kundalini is benefited by awakening.
This asana is most important from a spiritual point of view. Paschimottanasana cures all the disorders of the spinal cord like back pain, liver disease, bowel disease, and kidney diseases. By doing this yoga posture, body fat is reduced and obesity is removed.
Steps of doing Paschimottanasana Yoga
Step 1: First of all, lay a carpet or any cloth on flat ground and lie down straight.
Step 2: While lying down, keep the two legs together and keep your body straight.
Step 3: Now move both your hands towards the back of the head.
Step 4: Now raise both your hands from the floor to the upper part of the waist while lifting the upper part of the waist from the ground.
Step 5: Now bring both your hands slowly towards your feet and hold the thumbs of both feet. When it is being processed, keep both your legs and hands straight.
Step 6: If you can not hold the thumb at first, then you can move your hands to it. Later try to hold the toe with the hands while gradually reducing the distance. When you are successful in doing this process, then try to put your nose on the knee slowly by lowering the head between the two hands. Hold the thumb for 10-12 seconds.
Step 7: After this, gently pull the back of the hands apart from the thumb while keeping the feet above the feet. Keep both the legs untouched with both hands in this sequence. In this way, after completing this action 1 time, rest for 10 seconds and repeat this process again, in this way only do this asana 3 times. While doing this asana, breathe normally and exhale.
Tips for practicing yoga asana:
- If you do not do yoga regularly, then there is a stiffness in your body due to which you may feel difficulty in doing asanas. In the initial phase, therefore, you should do asana in a simple way, it will make you feel comfortable.
- Sit with your legs spread outwards, keep your hands next to the body.
- Now you breathe in, raise your hands up, keep the hands absolutely straight.
- Bend forward while exhaling, if you feel difficulty in touching the toe, then bend forward as much as you can, giving more stretching can cause pain in your back.
- Exhale, hands and head up, repeat this process 3 to 5 times.
- When your spine is flexible, you can bend more.
Benefits of doing Paschimottanasana Yoga Asana
- With this asana, the breathing of your body works properly and there is spiritual progress.
- The person who gets angry quickly could control his anger by practicing this asana.
- This asana reduces white hair growth and enables less growth of white hair and makes them thick.
- This asana removes semen problems and removes constipation and cleanses the stool.
- By doing this asana, helps in the growth of height.
- This asana helps blood to circulate properly. Due to this, the body remains agile and healthy by removing the weakness of the body.
- Reduces abdominal fat and eliminates obesity of the buttocks and makes it symmetrical.
- Kidney stones can be stopped by the practice of this asana.
- This yoga is also very beneficial in diseases of piles etc.
Precautions to keep in mind while doing Paschimottanasana Yoga Pose
- Do this asana on an empty stomach only.
- Never do this asana with a jerk.
- Those who have stomach ulcers should not do this asana.
- Patients with inflammation in the intestine should not do this asana.
- There may be some difficulty while practicing this asana so do not force your body in the initial stage.
- Those who have trouble in the waist or have trouble in the spine, do not practice this yoga.
- If you have any heart-related disease, do not do this asana.
- This posture should not be done if you have back problems.
- Avoid this asana if you have spondylosis or sciatica.
- It should not be done during pregnancy.
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