Question

Explain the Procedure, Benefits, Precautions and Contraindications of Paschimottanasana.

Answer 1

Procedure:

1. Sit with the legs extended together.
2. Bend the elbows and make hooks with the index fingers.
3. Bend the body forward and catch hold of the toes with the hooks.
4. Try to place the head between the arms; without bending the knees, touch the forehead to the knees.
5. Maintain for 5–10 seconds; raise the head, release the toes and sit erect.

Benefits:

1. Stretches the posterior side of the spinal column.
2. Increases flexibility of the spine and abdominal muscles.
3. Improves blood circulation in abdominal organs.
4. Corrects postural deformities.
5. Helps in constipation, sciatica and backache.
6. Improves digestion and soothes headache and anxiety.

Precautions: Avoid bouncing; keep the knees straight; exhale while folding forward.

Contraindications: Slipped disc, hernia, spondylitis, enlarged liver/spleen and pregnancy.