PASCHIMOTTANASANA (THE FORWARD BEND)

Paschimottanasana or the forward Bend gives a complete stretch to the entire back of the body, from the skull down to the heels. In Sanskrit, 'Paschim' means back and 'Uthan' means stretch.  It is a simple yet powerful position to practice. The original posture is strenuous, but beginners can try out an easier version which is explained below. This Asana can be perfected only after a weeks practice. 

How to do :

1. Sit on the floor with your legs stretched and heels together. Back, neck and head should be held straight. Bring both the hands with the palms down, parallel to the legs. 
2. Inhale and proceed towards the toes and try to touch them. If you cannot touch the toe, proceed only as far as they can. 
3. Exhale  and slowly bring your head down in between the hands; stretch out the hands, toes and head as far as you can. Retain for 6 seconds.
4. Inhale and return to the first position. While returning the palms should touch and dragged through the legs.

Restrictions :

Start with three rounds and practice a maximum of five rounds a day. Relax for some time between each round. This asana gives strain to the spinal code. Beginners are advised to avoid excessive strain and follow the simple method. 

Benefits :

Gives flexibility to the spine, restores youthfulness, and acts as a medicinal aid for back ache and stomach troubles. Strengthens the sex glands and massages all the abdominal organs.