Paschimottanasana is a yogasana which is also known as forward bending in sitting position. Technically it is an intense dorsal stretch.
The name comes from the Sanskrit words paschima (पश्चिम, paścima) meaning “west” or “back” or “back of body”, and uttana (उत्तान, uttāna) meaning “intense stretch” or “straight” or “extended”, and asana (आसन) meaning “posture” or “seat”.
How to do:
Put your both legs in forward direction with out any bending of knees in sitting position with spine your spine erect.
Now you got to remember three important things they are breath out, breath in, breath out.
Now start breath out deeply, then breath in deeply, then now breath out slowly, parallely bend the body with the head or chin or cheek should touch the knees, with the hands touching your feet. So try to hold this position for minimum 30 seconds by closing your eyes.
Now slowly take back to your original position slowly by breathing in and out and open your eyes. You are going to feel lot of stress since it is a intense exercise. Relax for 2 minutes, try to do it again, repeat this asana for 2 to 3 times, then you can become perfect after some days.
Benefits of Paschimottanasana are,
1) It relieves you from stress
2) Digestive system increases.
3) Good for constipation
4) Flexibility of Back or Spine Increases.
5) Tones abdominal pelvic organs.
6) Balances menstrual cycles.
7) Good for women after having baby or delivery.
Caution: No pregnant women, BP patients, weak persons, persons slippery discs shouldn’t do this posture