Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind. Paschima means west, and Uttana means to stretch. Stretching both the legs straight on the ground and holding with arms the two big toes one should stay (in this position) with" one`s forehead placed on one`s knee.
 Steps for Practice:
1. Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
2. Loosen your back muscles and bend the body forward as far as it is possible.
3. Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
4. Practice it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
5. After few seconds raise the head, release the big toes and come to the original position.
Benefits
1. It strengthens the abdominal muscles.
2. It removes constipation, dyspepsia and seminal weaknesses.
3. It removes the possibilities of sciatica.
4. Calms the brain and helps relieve stress and mild depression
5. Stretches the spine, shoulders, hamstrings .
6. Stimulates the liver, kidneys, ovaries, and uterus
7. Improves digestion
8. Helps relieve the symptoms of menopause and menstrual discomfort
9. Soothes headache and anxiety and reduces fatigue
10. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
11. Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Precautions
1. Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
2. Do not force to reach the final position on very first day, if it is found difficult.
3. Know your limitations and accordingly increase bending forward daily.
4. Never fold the legs at the knees whether you can bend forward or not.
5. Those suffering from chronic constipation should not practice it for more than three minutes daily.
6. Those suffering from ulcer in abdomen should not practice it.
7. Those practicing it for more than three minutes should resort to the practice of Uddiyana in the middle.
Beginner`s tip:Never force yourself into a forward bend, especially when sitting on the floor. Coming forward, as soon as you feel the space between your pubis and navel shortening, stop, lift up slightly, and lengthen again. Often, because of tightness in the backs of the legs, a beginner`s forward bend doesn`t go very far forward and might look more like sitting up straight.
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