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Beginner paschimottanasana steps benefits and precautions

paschimottanasana steps benefits and precautions

paschimottanasana steps benefits and precautions-

In today's busy lifestyle, not all of us get time to exercise. Even if you get, you get very little time.

That time is not enough for body exercise.

You do not need to worry. All your problems will be overcome with today's yoga exercises. This yoga exercise makes the whole body workouts. Time also takes very little of it.

So let me tell you the name of this yoga exercise. The name of this exercise is Paschimottanasana.

In today's article. I will tell you in detail about paschimottanasana steps benefits and precautions.

What is Paschimottanasana-

English meaning-  Forward Bend Pose

Hindi Meaning-  पश्चिमोत्तानासन

Sanskrit meaning-  Paschimottanasana

It is composed of 3 Sanskrit word

Paschi – West or Back

Uttana - Intense

Asana- A yoga pose

This is also known as forwarding bend pose in English.

In this pose, we bend our upper body forward and try to touch our head on the knee.

How to do Paschimottanasana-

Preparatory pose-

1) In paschimottanasana maximum stress is come on our back so we do padmasana to remove the stiffness from our back.

2) We rotate our ankle to remove the strain from it.

3) We also do uttanasana and Balasana.


1) First of all, you sat in Padmasana.

2) Now you spread both your legs forward. The paws of the two legs should be joined together.

3) Straighten your torso as well. Your feet and torso should have an angle of 90 degrees.

4) Now you put your hands on your knees. Take a deep breath and slowly move the hand forward and hold the toe of your foot.

5) Now stay here for some time and take 2, 3 deep breaths.

6) Now slowly fold the elbow and slowly rest the elbow on the ground.

7) Now touch your forehead on your knees.

8) Stayed for some time. Breathe in and out.

9) Now slowly leave this pose.

Follow up Poses-

1) Bhujangasana

2) Savasana

3) Chakrasana

4) Bhujangasana

Beginner Tips-

The most trouble to perform Paschimottanasana comes in the Forward Bend. Initially, you will have trouble catching your toes.

Therefore, you should try to turn up to the knees first. Then try to lean forward slowly. By doing this your back and thighs will become flexible.

And you will gradually become proficient in this asana.

Durations -

Beginner -  Less than 30 seconds

Intermediate - Between 30 to 60 seconds

Expert -  More than 60 seconds

Forward bend pose variations-

1) Seated Forward Bend Pose Chair-

In this, we will try to touch our knees by sitting on a chair.

2) Seated Forward Bend Pose Wheel-

In this, we will use the wheel to bend forward.

3) Seated Forward Bend Pose Blanket under Knees-

We will place a blanket under our knees and then hold our toes.

4) One-legged Seated Forward Bend Pose -

In this, we only stretch one leg and try to hold the toe.

Paschimottanasana Benefits-

1) Its practice cures all the diseases related to the large intestine, small intestine, and liver.

2) People who have digestive system problems like indigestion food. This practice removes that problem.

3) It cures all diseases related to breathing.

4) This pose will strengthen your torso, thighs, elbow shoulder, and neck.

5) This yoga posture helps to overcome stress, anxiety, and depression.

6) Paschimottanasana increases concentration and focus.

7) This pose corrects all urinary-related diseases.

8) This pose is also beneficial for women who have period disorder problems.

Forward bend pose Precautions-

1) If you have a problem with a slip disk or cervical, do not do this pose.

2) The person who has high B.P, blood pressure, neck pain, should not pose it.

3) Even the person who has heart disease should not do this asana.

4) Pregnant women should not do this pose because it has a bad effect on the child.

5) Do not put too much emphasis on the body while forward bend.

6) While paschimottanasana, pay more attention to your waist, legs, and neck.

Final words for paschimottanasana steps benefits and precautions-

I told you in the introduction. This pose is beneficial for the whole body. It stretches from your waist to the entire body.

If you do this pose every day, then your whole body will be healthy. In today's article, I have told you in detail about paschimottanasana steps benefits, and precautions.


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