Paschimottanasana:
Paschimottanasana, ( posterior - back stretch). Sit on the floor stretch out your legs in front, ensure that your feet are together and heels are touching each other straighten your spine. Places the palms either on the floor beside the thighs or on the knees, calm down the mind. Raise your hands beside the body, until it reaches above your head. Expand the chest and back. Bend forward from the lower back; simultaneously lower the hands and head. Hold the big toes between the thumbs and index fingers. At the beginning you back will concave it indicate that your back is inflexible, try to expand your neck and the chest. Bend forward and try to touch the forehead to your knees. Try to lower the elbows beside your knees. Stay for 10-20 seconds in the final position. Raise your hands, head, chest and abdomen; lower the hands beside the body. Place your palms beside the thighs and feel the changes in you entire body.
Breathing: Inhale raise your hands. Exhale; lower your hands and trunk. Normal breathing in final position, Inhale; raise the hands and trunk. Exhale; lower your hands beside the body.
Please note that all the yoga postures and yoga techniques mentioned in this web site are to be practiced only after prior medical clearance, and under the supervision and guidance of a qualified yoga teacher.
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Awareness: On the stretch at the back of the legs, lower back, arms and hands, contraction of the chest neck and the lower abdomen muscles in the final position.
Contact points: Between the ground and the heels, calves, back of the thighs and the hips. Between the index fingers, thumbs and big toes. Between the pelvic, abdomen, chest and top of the thighs. Between the forehead and the knees.
Benefits: It makes the spine supple, relieves sciatica, arthritis, and pain in the knees and the thighs. By changing the body position from vertical to the horizontal, the pressure in the heart vessel changes. During vertical position the pressure is low in vessel above the heart and high in the vessel below the heart due to gravity. It induces the longevity, increases vitality due to the increases the blood supply to the pelvic region and to the gonad glands. Improve the blood supply to the nerves system and the muscles of the spine. Improves function of the kidney, liver, eliminate bronchitis. Internal organs are benefited lots due to the pressure as well as blood supply to the abdomen region. Reduces fat around the waist and the thighs, removes bad odorous of the body. Increases the appetite. Eradicate different types of worms from the system.
