Paschimottanasana (Posterior stretching pose)
Destroys all diseases and prolongs life, especially in combination with Sirshasana and sarvangasana.
Method:
Lie on your back with your legs stretched out straight, and your arms over the head. Inhale, and slowly raise your arms, head and trunk. Exhale and bend forward gradually. Contract the abdomen. Do not raise your knees.
Catch hold of the big toes with the forefingers. Bend further and bury your face between the knees. Inhale and return to the starting point.
Benefits:
It tones up hip muscles, strengthens back muscles, keeps the spine supple, and helps cure sciatica. It also relieves constipation, indigestion and other abdominal disorders.
Caution:
This asana should be performed slowly, if your spine is stiff. Habitually constipated people should not perform this asana for more than three minutes. Those having appendicitis or hernia should not perform this asana.
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