Pashchimottanasan (Back Stretching Pose)

Procedure 

• 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.

Awareness

• 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

Benefits

• 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.

Contraindications

• People with serious back problems should avoid it.