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Paschimottanasana is seated forward bending asana where one tries to hold the toes of the legs while seating straight on the floor. This asana help for people suffering from diabetes.

steps to do Paschimottanasana

Sit straight on the yoga mat with legs stretching straight and forward.

The toes of the legs should be kept straight.

While breathing in raise your arms and let the fingers be pointing towards the sky.

 Exhale and bend forward and try to touch the toes of your legs with your fingers without bending the knees.

 For beginners they can bend the knees little bit till they get used to this asana.

Don’t force too much, keep your hands on your legs till where ever it is possible.

Inhale and keep your arms by the side of your knees.

Exhale and try to touch the knees with your forehead or nose.

Keep the head between the legs. Stay in this position for 20 seconds.

Breathing in, slowly return to the normal position with arms stretching forward.

Put the arms down while exhaling and relax.

Benefits of paschimottanasana

Helps in stimulating intestines and gall bladder.

Helps for people suffering from diabetes.

Stretches, the muscles of arms, back legs and tones whole body muscles.

Helps in balancing the menstrual cycle for women.

This asana is good post delivery to women for taking away the belly fat and toning of whole body.

Good stress reliever.

Removes anxiety, irritation from mind. Helps in calming of mind.

Regular practice can cure impotency.


Pregnant women should avoid doing this asana as it gives lot of pressure on abdomen.

Women during mensuration should avoid doing this asana.

People suffering from back ache should avoid doing this asana.

People suffering from asthma should avoid doing this asana.

Ulcer patients should take the advice of the physician before doing this asana.

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