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. This is called Pascimatanasana.
(The meaning of Pascima is back and that of Tana is stretch).
stretching both the legs together in front, hands by the side, palms resting on
the ground. Fingers should remain together pointing forward.
your back muscles and bend the body forward as far as it is possible.
- Maintaining this pose loosen your hands and place them where they are comfortable.
It would be better if they are put on the thighs.
- Practise 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.
few seconds raise the head, release the big toes and come to the original position.
Benefits and Limitations
- Your aim is to hold the
toes by bending forward slowly and to place the forehead on the knees therefore
do not make haste.
- Do not force to reach the final position on very
first day, if it is found difficult.
- Know your limitations and accordingly
increase bending forward daily.
- Never fold the legs at the knees whether
you can bend forward or not.
- According to Swami Kuvalayanandaji it strengthens the abdominal muscles.
- It removes constipation, dyspepsia and seminal weaknesses.
removes the possibilities of sciatica.
- According to Swami Kuvalayanandaji
those suffering from chronic constipation should not practise it for more than
three minutes daily.
- Those suffering from ulcer in abdomen should
not practise it.
- Practising it for more than three minutes should
resort to the practise of Uddiyana in the middle.