Paschimotanasana (Back stretching pose)

This asana is also called Paschimottan, Ugrasana etc.It has been described in ancient ‘Granthas’ too.
Paschimottanasana means ‘the west’. This pose stretches the western part of the body , which is the entire back from head to the heels.

Procedure
1.    Sit on the floor with legs back stretched, feet together and hands on the kn

ees.
2.    Relax the whole body.
3.    Slowly bend forward with the hips, sliding the hands down the legs
4.    Try to gasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably.
5.    Move slowly without forcing or jerking.

6.    Hold the position for few seconds. Relax the back and leg muscles allowing them to gently stretch.
7.    Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin the elbows and gently bring the trunk down towards the leg, maintaining a firm on the toes , feet or legs.
8.    Try to touch the knees with the forehead .Do not strain .
9.    This is the final position
10.    Hold the position for as long as is comfortable and relax.
11.    Slowly return to the starting position.
12.    This is one round.



Benefits
1.    Stretches hamstring muscles an increases flexibility in the hip joints.
2.    Massages the abdominal muscles including the viscera like liver, pancrease, spleen, kidneys adrenal glands.
3.    Reduces central obesity
4.    Alleviate disorders of  genitor urinary system.
5.    Stimulates circulation to nerves and muscles of spine.
6.    Helps in the management of prolapse, menstrual disorders, sluggish liver, diabetes, colitis, kidney complaints, bronchitis and eosinophilia.

7.   Pascimatanasana and stimulates the nerves of t5he spinal column through extreme flexion of spine. It stimulates the gastric fire (digestive fire). Fat in the abdominal organs like liver, pancreas and intestines are also rendered active. Helps to remove constipation.


Contraindications:
1.    People suffering from sciatica and prolapsed intervertebral disc (PID)  
2.    In third trimester of pregnancy.