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Sequence: This is a preparatory practice for meditation poses
and may precede any backward bending asana such as bhujangasana, saral dhanurasana or dhanurasana which particularly stretch the neck and pelvic region in the
opposite direction. Contra-indications: People who have lower back conditions
should only bend forward as far as is comfortable. Benefits: This asana stretches the back, pelvic region, insides
of the thighs and opens up the hip joints. It balances the nervous system. It also massages the abdominal organs by gently compressing each side alternately against the thighs.
PASCHIMOTTANASANA
BSY
Paschimottanasana (back stretching pose)
Sit on the floor with the legs outstretched, feet together and hands on the knees. This is the starting position. Relax the whole body. Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for a few seconds. Relax the back and leg muscles allowing them to gently stretch.
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