Sunday, October 9, 2011

Pashchimottanasan (Back Stretching Pose)


  • Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan. 
  • Inhale (Radhey) deeply; slowly raise your arms over the head and turn the palms forward.
  • Make sure your legs, spine, head, and arms stay fully stretched throughout.
  • Exhaling (Krishna), slowly bend forward from the hips and grasp the toes.
  • Now, keep your elbows on the floor by the side of the calves, and attempt to touch the knees with the forehead, without giving any strain to the body.
  • Make sure your feet don’t get separated and legs don’t get bent.
  • Maintain this posture for 15-20 seconds, breathing normally.
  • Inhaling (Radhey), slowly come back to the centre.
  • This ends one round; practice for two more rounds.
  • Lastly, come into Shithil Dandasan and relax.
  • On the breaths flowing in and out and the bodily movements synchronized with them
  • On the stretch of the legs, spine, and shoulders
  • On the spontaneous remembrance of the Holy Names “Radhey Krishna” while breathing
  • Pashchimottanasan helps tone and massage the abdominal and pelvic regions including the pancreas, liver, stomach, adrenal glands, and spleen. 
  • It assists in alleviating disorders of the uro-genitals system as well. 
  • A regular practice of this asan helps control diseases like diabetes, menstrual problems, colitis, kidney troubles, bronchitis, and eosinophilia.
  • People with serious back problems should avoid it.

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