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PASCHIMOTTANASANA
(Full)
| Posture |
The
front side of the body is called east side, while the back side
is called the west side. In this Asana complete back side, i.e.,
the west side, right from the heels to the forehead, gets stretched
and therefore, it is called 'Pashchimottanasana'. |
| Pre
position |
Sitting
Position. |
| Procedure |
- Only
inhale.
- Exhale,
and hold the big toes of both the feet with both the hands.
- In
exhaled state bend downward and rest the forehead on the
knees. Continue smooth breathing.
|
| Position |
- After
bending down, keep the heels, calves, thighs completely
touching to the floor, keeping the spine straight, rest
the forehead on the knees and continue smooth breathing.
Try to rest the elbows on the floor.
-
Since here the abdomen gets completely folded, it becomes
necessary to bend only after complete exhalation.
- One
should bend downward as much as one's body permits and then
try to stabilize at that point, keeping the breathing smooth.
Do not try to raise the knees in order to get the forehead
on to the knees.
- After
taking the position, relax the whole body and automatically
the head, shoulder, chest will come down owing to their
weight and relaxation.
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| Releasing |
- Exhale,
and inhaling, start raising the head.
- Restore
the hands to their place and take up the sitting position.
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| Duration |
One
finds it difficult to take up this Asana initially. But with
practice and patience it can be maintained for thirty seconds.
Later one certainly succeeds in having the final position and
the duration is also increased to three minutes. |
| Internal
Effects |
- As
the whole of the west side gets stretched, they get purified
and their functioning is greatly improved. At the same time,
the muscles of the front side get contracted and there is
pressure on the lungs, intestines and other internal juice
producing glands. As a result of this their functioning
is also improved.
- It
is very useful in setting right the troubles concerning
the lumber part of the spinal cord and the digestive system.
- Further,
there is very sensitive part in our body known as Kundalini
lying in dormant stage. This Asana is supposed to activate
it.
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| Precaution |
It
has been said that this Asana is useful for the troubles of
the spine. Yet people suffering from such troubles should practice
this Asana only after consulting some Yoga experts. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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