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• Hathayoga Pradipike
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Hatha Yoga>Asana>Paschimottanasana:

Meaning: Having stretched both the legs, like a stick, and having grasped the toes of both the feet with both the hands, resting the forehead on the knees, it is called Paschima-tana.
This is most excellent of all Yogasanas. This Paschima-tana carries the air from the front to the back part of the body. i.e., makes the Prana to flow through Sushumna. It kindles Jatharaagni (gastric fire), reduces obesity and cures all diseases.

This Asana is also called as Paschima-tanasana. There is no difference between Paschimottanasana and Paschima-tanasana.

Procedure:

Sit on the ground. Stretch the legs in the front. Slowly do exhalation and hold the thumb of left leg with left hand and hold the thumb of right leg with right hand. Relax the body. This is the initial position. Bend the body to the front slowly. Try to hold the thumbs of the feet with fingers of the hand. If you feel difficulty in doing this hold any part of the foot. You should not force at any stage. Stay in this position for some time. Loosen the muscles of back and leg. Then come back to initial position. After some days of practice you will feel comfortable with holding the fingers of feet with fingers of hands. Now loosen your entire body and surrender your upper body to gravitational force. Don't force the body to bend forward. The upper body will automatically move downwards slowly. In the final stage forehead will touch the knees. Stay in this position as long as you feel comfortable.

Breathing:

In the initial stage inhale. Exhale while bending forward. In the final stage breath deeply. Inhale while returning to initial position.

Duration:

In the initial stages do this Asana for five minutes. In the advanced stages you can do this Asana up to twenty minutes.

Meditation:

For physical benefits meditate on the relaxing and loosening the muscles of back and legs. For spiritual benefits meditate on Swadhishtana Chakra.

Succession:

Do this Asana before back bending Asanas like Bhujangasana, Matsyasana, Chakrasana, Setu Asana.

Contraindications:

Patients with slipped disc and sciatica should not try this Asana

Physical benefits:

This Asana bends the joints of the hip. This gives massage to Pancreas, liver, spleen, and adrenal glands. Stomach and pelvic region also gets massage by this Asana and burns fat in these regions. Hamstring muscles will stretch to the maximum extent. Problems of reproductive system and urinary tract are cured. Nerves and muscles of the back get maximum circulation.

This Asana cures menstrual disorders, prolapse, diabetes, inflammation of colon, disorders of lungs and disorders of liver. Gastric fire is increased. obese body becomes slim.

Spiritual benefits:

Mind becomes inward. All the energy channels becomes flawless. Kundalini power begins to rise through sushumna Nadi i.e, channel.