Paschimottanasana Steps and Benefits


Pashchimottanasana means stretch of the front. The Sanskrit word 'west' means 'back' and uttan means 'stretch' or 'tana'. In this posture, the muscles of the back part of the body are strung, hence it is called Pashchimottanasana.

Let's follow the steps to do Paschimottanasana-

Initial position-

  • Sit down and keep your both legs in front of you.
  • Make the shape of a hook with the index finger.
  • Tilting the body while leaving the breath and holding the claws from the hook.
  • Move the head between the arms.
  • Keep the elbows slightly folded.
  • Keep this position for 5-10 seconds.  
Paschimottanasana Benefits.
Paschimottanasana Benefits

Back in former position-

  • Lift up the head slowly while taking your breath.
  • Release the claws and keep the fingers straight, bring the fingers closer to the chest.
  • Bring the right hand to the left and the left hand to the right.
  • Take the legs together and spread the front.

Read more

Tadasana Steps and Benefits.

Utkatasana Steps and Benefits.

Setu Bandhasana Steps and Benefits.


Remember the following points-

  • Lean forward while bending forward. This will help to bend.
  • Leave the muscles loose while bending forward.
  • Maintain the extreme condition according to your convenience. This will gradually help in further progress.
  • Avoid shaking while coming to the upper position of the asana and starting.
  • Do not let the knees turn while kneeling with the knees.

  Benefits of Pashchimottanasana:

  • It gives good backlash to the spinal cord.
  • It helps to increase the flexibility of the spine and abdominal muscles.
  • It helps in improving blood circulation in organisms located in the abdominal area. 
  • It helps to remove the access fat of the stomach.


  • People suffering from cardiovascular diseases, stomach ulcers, slip disks, cytica should not practice this.

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