Pascima means posterior and Tana means stretch.
In the final position of this Asana the entire posterior parts of our body (from the toes to the neck) are stretching and relaxing.
Sit erect with legs stretched, heels together, and palms pressing on the floor by the side of the buttocks.
- Raise the hands sideways up to the shoulder level without bending the elbows; and palms facing downwards.
- Raise the arms up so that the biceps touch the ears respectively; palms facing forward.
- Bend forward from the lumbar region along with the hands and keep them parallel to the ground. Let the wrists come above the toes.
- With the index fingers from the hooks and catch, the big toes respectively. In addition, bend further forward, and then rest the face on the knees.
- Release the fingers, and then come back parallel to the ground.
- Come to vertical, like second position.
- Bring the hands down to sideways i.e., come back to 1st position.
- Rest the palms on the floor, and then bring the hands back to starting posture.
BENEFITS
- Stretches and tones up the entire posterior and frontal abdominal muscles. Tones up lumbo sacral nerves. Slims and trims the body in general. Liver, pancreas, intestines, and gastric fire are activated. Helps to increase height in adolescents.
- Useful in dyspepsia, constipation, sciatica, seminal weaknesses, piles, diabetes and digestive disorders. Reduces fat in abdomen.
CAUTION
B.P., Spondilitis and chronic constipation patients should avoid, maintaining for long time
SUBTLE POINTS
Mode of bending: Do not allow the knees to bend. Rest your elbows on the floor.
Mode of breathing: Breathe out whenever to bend downwards and inhale while coming up. Normal breathing in the final position.
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