Paschimotanasana
Here's how the Hatha Pradipikia (1-28) describes the method odoing the Paschimotanasana: Stretch the legs like sticks on the ground. Grasp the toes. Rest your forehead on the knees.
THE NOMENCLATURE
Paschimotanasan is derived from the Sanskrit words 'Paschima' meaning 'posterior', 'back' or 'behind'; 'Uttana' referring to stretching out' and 'Asana', ocourse, connoting 'Posture'. Therefore 'Paschimotana' basically means stretching out the posterior portions oyour body.
METHODOLOGY
You can do this asana starting from a sleeping position or from a sitting position.
Moreover, there are three stages to do this posture. First is the limbering up phase. The second consists othe breathing stage. The third is the posture assuming stage. After breathing normally, commence the asana as you exhale after a deep inhalation. You will have to complete the asana during the exhalation process.
THE CONCENTRATION POINT
Most importantly, it is important that you concentrate on your spinal tip.
POINTS TO REMEMBER
Don't do Paschimotanasana on a full tummy.
Do the asana when your tummy is empty.
Never hold your breath while inhalation during this posture.
If you suffer from back problems or you may have undergone any surgical operations lately, do the asana only after consulting your physician.
This asana is not meant for pregnant women, or people having hernia or slipped disc.
You can do three rounds othis asana with each round consisting ojust 10m seconds.
As you master the asana, do just one round but prolong the position till hala minute.
When you lengthen the position, you can also in between the posture lift up your head, slowly inhale and also exhale. Then, replace your forehead on the knees and resume the normal breathing course.
THE LIMBERING-UP STRATEGY
Give your muscles an auto-suggestion and thus take them into confidence.
Loosen up the body in the following manner.
While sitting down try thrice in quick succession to touch your knees.
Limber up by touching the knees while exhaling and inhaling while returning to the starting position.
This will make the pine more elastic
Moreover, your hamstring muscles at the back oyour knees will also be able to properly withstand the strain.
However know for sure that any strain that you may feel will do to\you a world ogood. There are absolutely no side-effects.
THE BREATHING MOVES
First, sit straight and erect (that position is called Sukhasana).
Then, you'll have to stretch out your legs.
See that your knees are straight.
Place the palms on the respective knees.
Keep the fingers close together.
Breathe normally.
Relax the body.
Ensure that your neck, head and trunk are also relaxed.
Keep your legs firmly fixed and stiflike sticks on the ground.
Take the deep breath.
Do the following position while you exhale.
THE POSTURE
Irrespective owhether you do the asana from a sleeping or a sitting posture, first you should relax the body while mentally conditioning your mind to successfully complete the as the manner recommended.
Gradually bend forward your head and trunk down from the waist onwards over the legs which are stretched.
Slide your hands towards the feet above the legs and reach out to the toes.
Grasp your toes with your index, middle fingers and the thumb.
Steadily pull the toes.
Rest your elbows on the ground.
Use the elbows placed on the floor as the levers.
Place your forehead on your knees.
Remember not to either raise or bend the forehead.
Keep your head between the upper arms.
Pull your body forward and downward even as you stretch your spine.
Lower your head as far down as possible.
Draw in your abdomen.
Don't resort to jerks and bounces while you try to touch the knees with your forehead.
Maintain the position for about five seconds.
Relax your back.
While pulling your toes, stretch the back muscles.
Pull your body forward and downward even as you stretch your spine.
Lower your head as far down as possible.
Draw in your abdomen.
Don't resort to jerks and bounces while you try to touch the knees with your forehead.
Your body will now be folded at the hip joints in two portions. This completes one round!
While exhaling, tighten the legs.
RETURNING TO THE STARTING POINT
Release the toes and return to the sitting position.
Allow your spine to slowly curl back in one complete movement.
Complete the exhalation process.
Slowly take a deep breath.
Carry out the normal breathing for about three seconds and then prepare yourselto do the second round.
ADVANTAGES
You can have both therapeutical as well physical advantages from regular practising oPaschimotanasana. Here's a list othose advantages:
Threapeutical Advantages
Practice Paschimotanasana to overcome menstrual disorders.
Paschimotanasana cures seminal weakness and impotency.
Paschimotanasana also increases vitality.
Paschimotanasana further increases sex control power.
Diabetic patients can activate the pancreas activities with regular practice oPaschimotanasana.
Intestinal disorders are cured.
Paschimotanasana checks the development opiles.
Liver and spleen disorders are also cured. Paschimotanasana blocks the enlargement oliver.
Sluggishness othe liver is cured.
Paschimotanasana also cures digestive dysfunctions.
Paschimotanasana offers a good remedial course for hiccoughs, flatulence, constipation and belching besides flatulence and dyspepsia.
Paschimotanasana relieves rheumatism especially othe muscular portion othe back.
If you suffer from slipped discs, back aches, asthmatic attacks, lumbago, simply practice Paschimotanasana. You'll be cured oall these disorders.
Physical
The ovaries and the uterus becomes strengthened.
Paschimotanasana activates the gonad glands and the adrenals as they are activated through the supply oblood.
Paschimotanasana cures postural defects.
Flab will be reduced in the abdomen, thighs, backside, abdomen, and the hips.
Paschimotanasana also solves all muscular rheumatism problems othe back.
Your legs will also develop evenly besides becoming stronger
Paschimotanasana is further the panacea for curvature spinal deformities.
If you are obese, regularly practise Paschimotanasana to cut down the accumulated fatty substances particularly in the waist.
The protruding belly will also brought back to its normal size.
Paschimotanasana corrects postures.
Your loins and waist will resume their normal sizes.
Paschimotanasana checks early ossification othe ribs.
You will be able to have regular movement oyour bowels.
Paschimotanasana further improves the peristaltic action othe bowels.
Moreover, Paschimotanasana will boost your digestive acumen.
Paschimotanasana makes your joints more flexible and elastic.
Paschimotanasana also has positive effects on your joints oyour hips, ankles, knees, legs, shoulders, elbows and the arms.
The integral organs become stronger during the abdomen compressing phases.
If there is any congestion othe solar plexus, it gets cured when you regularly practise Paschimotanasana.
The pelvic region gets augmented supply ooxygenated blood when the pelvic portion gets stretched.
The lungs get expanded and the ribcage gets stretched to its optimum limit.
Paschimotanasana tones up the nerves, prostrate, rectum, recti, bladder, rectum, spleen, pancreas, kidneys, and the liver with the augmented supply oblood.
The abdominal organs and the heart gets massaged.
The pelvic organ nerves as well as those in the spinal lumbo-sacral portions - the area where many physical ailments arise -- gets toned up.
Your spine will gets stretched to its maximum limit.
As a result, your spine will become flexible and supple.
So, we have seen that Paschimotanasana stretches up the entire body.
All the posterior muscles are activated in one continuous deliberate movement othe limbs.
References:
I Gheranda Samhita: II(26).