Benefits of Paschimottanasana

• Calms the mind.
• Lengthens and stretches the complete spine.
• Relieves digestive problems, sciatica.
• Balances  prana within body.
• Peaceful mind.
• Stimulate manipura chakra and nervous system.
• Massages the digestive organs.
• Develops the concentration.
• The legs back hamstrings are stretches.
• Reduce weight.
• Improves concentration.

Paschimottanasana Pose

Steps

1. Sit with legs outstretched. The feet are one of the toes. Straighten your back and raise your hands. Rejoice, lengthen the spine, and keep chest and breath free.
2. Slowly bend, stretch the head and try to support the lower back loses momentum. Make sure your feet do not move, and expensive.
3. At the moment, you find yourself alone can warp or bend your back, place your legs, feet or ankles, hands. Pull the legs and ankles, or feet further stretching.
4. Keep your shoulders low. Inhale and exhale the entire length of the spine and be relaxed. Each time you exhale, continue in the direction of the bending leg length without losing low back and the momentum back. When you lose power in your lower back, you will see that a large part of the rays, and have difficulty breathing losses.
5. Extend arms forward.
6. Slowly lift your torso. Keep your feet and adjacent fingers upward.
   Weather sit up, and the position of origin.

Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.