Paschimottanasana

Physical and Mental Benefits

This classical Hatha Yoga posture deeply uncoils the hamstrings and lower back. Paschimottanasana literally translates to "intense stretch of the west," referring to the backside of the body. It soothes the nervous system, stimulates the liver and kidneys, and significantly improves digestion.

Detailed Instructions

• Sit on the floor with your legs straight in front of you (Dandasana). Press your heels away from you.
• Inhale deeply and reach your arms toward the ceiling, lengthening your spine.
• Exhale and fold forward from your hip joints, leading with your heart continuously.
• If possible, hold the sides of your feet with your hands. If not, hold your ankles or shins, or use a strap around your feet.
• With each inhalation, lift your chest; with each exhalation, release deeper into the forward bend. Stay for 1 to 3 minutes.