Paschimottanasana

Method:

· Sit on the ground or mat with both the legs stretched forward.

· Stretch both the hands up with fingers pointing upwards.

· Slowly try bending forward along with the hands and try to reach the feet. Keep the knees straight while bending forward.

· If you feel constriction while bending, straighten up and again try bending slowly

· Do not force yourself to reach the feet (might injure muscles). If you cannot reach the feet try keeping the hands near the ankles and stretch back and the shoulders.

· Try to remain in this pose for few minutes.

Benefits:

· Beneficial for liver, ovaries uterus and kidney

· Stretches the back

· Stretches the spine

· Stretches the hands

· Strengthens the thigh

· Improves digestion

· Very helpful for women as it relieves the menstrual discomfort.

· Do not perform this asana if you have back problem.