Paschimottān Āsan- Spinal Stretch

What This Does For You:

1. Removes stiffness and promotes elasticity in the spine
2. Relieves tension in the spinal area
3. Stretches the whole body from the legs to the spine
4. Firms the skin and the muscles of the legs

How To Do The Technique

• Sit on the floor with your legs stretched out in front of you, feet together, and the backs of the knees touching the floor.
• Stretch your arms in front of you so that they are at eye level.
• Slowly stretch yourself forward as far as possible while trying to hold your toes or at least touch them with your fingers.
• Grasp the farthermost part of your legs that you can hold without strain.
• Now slowly bring yourself closer to the legs trying to touch your nose to the knees. Stop immediately at the point wherever you feel uncomfortable or feel pain as there should never be any fidgeting or straining in Yoga. It should never be a chore. The stretches are to be enjoyed.
• Hold the position for the advised number of seconds. Breathe normally while holding the position.
• When the number of seconds are over very slowly raise your torso and arms upright. Slowly bring your arms beside your body.
• Relax and take deep breaths for a few seconds and repeat as advised.

Time To Hold The Extreme Position
– begin with 10 seconds and add 5 seconds every week to reach 20 seconds in all.

Number Of Times

– 3 times

Time Of The Day
- AM and/ Or PM

Important Things To Remember

1. Never Strain yourself. Do not push yourself, bend only as much as you comfortably can. Do it very slowly. Do not jerk or fidget to get a little more farther. You will feel more and more flexible with each passing day.
2. Be sure the backs of your knees are touching the floor and the legs are straight, because you tend to ‘adjust’ or bend the knees just to reach a bit farther or to be able to touch your nose to the knees.
3. Remember to bend your elbows slightly outward to help bring your head closer to your legs
4. Closing your eyes while doing the postures helps in relaxing as well as helps improve concentration

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