PASCHIMOTTANASANA

• IT IS ASEATED FORWARD BEND POSE. THE NAME COMES FROM THE

SANSKRIT WORDS PASCHIM MEANING BACK AND UTTANA MEANING
INTENSE STRETCH AND ASANA MEANING POSE
• PROCEDURE
• SIT WITH YOUR LEG STRETCHED OUT IN FRONT OF YOU . KEEP THE SPINE
STRAIGHT AND YOUR TOES FLEXED TOWARDS YOU
• INHALE RAISING YOUR ARMS OVER YOUR HEAD .STRETCH AS MUCH AS POSSIBLE
• EXHALE AND BEND FORWARD TRY TO HOLD THE TOES WITH YOUR INDEX
FINGER AND THUMB
• IF YOU CANNOT HOLD YOUR TOES THEN PLACE YOUR HANDS ON YOUR LEGS TILL
WHEREVER THEY REACH
• GRADUALLY FOCUS ON MOVING FORWARD TOWARDS THE TOES PLACE YOUR
FORHEAD ON THE KNEES . THE KNEES SHOULD NOT BE LIFTED FROM THE FLOOR
• BREATHE NORMALLY WHILE HOLDING THIS POSITION FOR 30 SECONDS TO A
MINUTE
INHALE , RAISING THE HEAD UP AND COME BACK TO THE SITTING POSITION
• BENEFITS
THIS ASANA REGULATES THE FLOW OF BLOOD IN THE BODY WHICH IS VERY
EFFECTIVE AGAINST DIABETES
IT STRETCHES YOUR LOWER BACK , HAMSTRINGS AND HIPS , THEREBY
IMPROVING FLEXIBILITY
IT HELPS TO TONE THE SHOULDERS AND THE ABDOMEN
THIS ASANA CURES CONSTIPATION AND DIGESTIVE DISORDERS
IT REDUCES ANGER , ANXIETY AND IRRTABILITY
PERFORMING THIS ASANA THE MIND AND ACT AS A STRESS RELIEVER
THIS ASANA ACTS AS A STRESS RELIEVER AND HELPS TO CALM DOWN THE
MIND
CONTRAINDICATIONS
1. PREGNANT WOMENS SHOULD AVOID PERFORMING THIS ASANA
2. PEOPLE SUFFERING FROM ASTHMA SHOULD AVOID THIS ASANA
3. AVOID THIS ASANA WHEN SUFFERING FROM DIARRHOEA
4. PEOPLE SUFFERING FROM BACK INJURY SHOULD PERFORM THIS ASANA
UNDER EXPERT GUIDANCE
 PAWAN MUKTASANA
• THE WORD PAWAN MEANS WIND AND MUKTA MEANS RELEASE OR
LIBERATION. THEREFORE , THIS ASANA IS ALSO KNOWN AS THE WIND OR
GAS RELIEVING POSE. IT CAN BE DONE BY ONE LEG OR BOTH THE LEGS’
• PROCEDURE –
• LIE DOWN ON THE MATTRESS ON YOUR BACK ON THE FLOOR
INHALE SLOWLY LIFT YOUR LEGS AND BEND YOUR KNEES
TOWARDS
YOUR CHEST TILL THE THIGHS TOUCH YOUR STOMACH
HOLD YOUR KNEES WITH YOUR HANDS AND LOCK YOUR FINGERS
LIFT YOUR HEAD AND TOUCH YOUR KNEES WITH THE CHIN OR
NOSE AND
HOLD THIS POSITION FOR SOMETIMES
EXHALE SLOWLY AND COME BACK TO THE INITIAL POSITION
BENEFITS --- THIS ASANA CURES THE PROBLEM OF ACIDITY,
INDIGESTION AND CONSTIPATION
THIS ASANA IS HELPFUL FOR PEOPLE SUFFERING FROM
ARTHRITIES PAIN, HEART PROBLEMS AND BACK PAIN
IT IS EFFECTIVE FOR PEOPLE WITH DIABETES OR HIGH BLOOD
PRESSURE
IT ALSO KEEPS THE ABDOMINAL MUSCLES HEALTHY
REGULAR PRACTICE OF THIS ASANA HELPS TO BURN FAT IN THE
THIGHS , BUTTOCKS AND ABDOMINAL REGION
IT STRENGTHEN BACK MUSCLES AND TONES THE MUSCLES OF
THE ARMS AND LEGS
• CONTRAINDICATION---
INDIVIDUALS SUFFERING FROM PEPTIC ULCERS , INTESTINE
TUBERCULOSIS , HERNIA , SLIPPED DISC ETC. SHOULD AVOID THIS ASANA
THIS ASANA SHOULD NOT BE PERFORMED BY PREGNANT WOMENS
‘PEOPLE WHO HAVE UNDERGONE SURGERY IN THEIR BELLY OR ABDOMINAL
REGION SHOULD AVOID THIS ASANA