Paschimottanasana, Forward Bending
How to perform Paschimottanasana
Sit in Dandasana with your legs straight in front of you. Inhale and stretch your arms straight upwards. With exhalation you bend forwards. Grab your toes and place your upper body on your legs.
Keep normal breathing.
Sit up with inhalation
Benefits of Paschimottanasana
This yoga posture is a very good exercise for reducing belly fat and extra weight from the hips.
It gives a strengthening stretch and flexibility to your leg muscles and hamstrings and you can feel its work in the muscles from your toes until your neck.
Paschimottanasana is recommended especially for women after delivery as it helps to regain strength and slim shape. Also women currently experiencing menopause, are advised to perform this yoga posture.
Liver, kidneys, pancreas and ovaries are some of the organs that benefit from you doing this posture. It has a beneficial effect on digestion and appetite.
Additionally this posture regulates blood pressure.
Your knees should be straight and while bending forward also try to keep your back straight.
Even if you cannot bend fully until you can place your upper body on your legs, you can concentrate with each breath to go more to the front and more down. Bend further and further.
Take care not to turn your soles towards each other as it will reduce the work of the posture.
Tips and Help
If you cannot reach your toes, grab your legs wherever you can reach them and bend forward as much as is possible for you.
When to Avoid Paschimottanasana
Avoid performing this yoga posture if you suffer from back injuries or diarrhea.