Pascimottanasana

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).

Technique :-
  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. 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.

  5. After few seconds raise the head, release the big toes and come to the original position.
Remember :-
  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.
Benefits and Limitations :-
  1. According to Swami Kuvalayanandaji it strengthens the abdominal muscles.

  2. It removes constipation, dyspepsia and seminal weaknesses.

  3. It removes the possibilities of sciatica.

  4. According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.

  5. Those suffering from ulcer in abdomen should not practise it.

  6. Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |