Paschimottanasana (Forward Bend)
How to Perform Paschimottanasana?
Sit straight. Keep the legs together and inhale lifting your hands up, exhale and bend forward to catch the feet as you bring the chest down toward the tights. If you cannot reach your feet hold your ankles or your shins.
Take your chest toward the legs, don’t worry on getting your nose to your knees. Elongate the spine. Bring gently. The gaze is at your feet.
If you cannot reach your feet hold your ankles or your shins. Inhale, stretch your arms upward and release Take it to the corpse pose. Relax your back and shoulders, your abdomen and your feet. Breath, soft eyes, don’t squeeze your teeth, and relax your face
And lets do it again.
Inhale lift your hands, exhale bend forward. Catch your feet or your ankles
Breath gently as you holding the posture
Benefits from Pashimottanasana
The Hatha Yoga Pradipika says about this posture: This most excellent of asanas makes the breath flows to the sushumna (The deep spine) rouses the gastric fire, makes the lion lean and removes all diseases.
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