PASCHIMOTTANASANA
STRETCHING THE BACK AND HIPS
Stretch out on the back with feet together. Raise the arms
above the head inhaling as in complete Yogic breathing. Sit up and exhale while
leaning forwards until the head touches the knees, which should remain flat.
Hold the big toe of the right foot with the thumb and index finger of the right
hand, and the big toe of the left foot with the thumb and index finger of the
left hand. An alternative is simply to hold the ankles in each hand, with the
elbows on the floor. Stay in this position for few seconds, than inhale deeply
whilst gradually sitting up. Stretch out on the back, hands resting beside the
body. Exhale and relax. While the Asana is being performed direct the attention
to the abdominal region.
When practiced in moderation (three minutes a day maximum,
otherwise the effect is reversed), Stretching the back and hips posture is a
good remedy for constipation. All the posterior back muscles are stretched to
their fullest extent and the abdominal muscles are strengthened, thus
preventing the formation of fat around the stomach. This asana has a
particularly salutary effect on the spinal column. Blood rushes the gonads,
prostate gland, uterus and bladder, to improve their state of health. The
posture regenerates the kidneys and digestive organs. It can check and even
cure diabetes.
Precautions:
In leaning forward, the knees must remain flat to allow the
muscles or the legs and sacrolombar region to be fully stretched.
All brusque movements are to be avoided and one should not
strain or force.
Even if at the beginning one finds it difficult
to lean forward, a little patience and perseverance will help get rid of all
stiffness
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