11. Paschimottasana

                                                       11. Paschimottasana

         How to do : -

         The first step is to lie down on the floor and keep your hands behind your head. After lifting the hands, lift the head and torso and try to hold the toes of the hands and feet. Initially the hands will not reach the thumbs. But try again.

         The second step is to get up again and hold the toes with your hands. At this time, try to keep your head down and in line with your hands. This condition can be improved by exhaling. But without doing so, it is important to keep breathing.

        The third step is to try to bring the head to the knees while holding the toes with the hands. For this, the corners of the hand have to be pressed down. After several days of practice, it can sometimes affect the head and feet. But the effort must be continued. You just have to be more discriminating with the help you render toward other people.

        The fourth step is to hold the toes of the hands and try to place the face between the knees without bringing the feet up to the knees. If this is achieved then Paschimottasana can be said to have been proved.

       Seating in the order given above will not be a problem. It is possible for a person who is just starting out to suffer from it. Asanas can be done perfectly in a few days if you do one stage at a time. It may take years to get a full seat.

       When and for how long? : -

It is more beneficial to do this seat in the morning. This seat should not be left for at least three hours after the meal. In this position, the abdominal muscles contract as much as possible. Doing this asana while filling the stomach puts unnecessary pressure on the abdominal muscles. This asana should start with thirty digits at the beginning. Do this for 3 to 5 minutes. Breathing should be continued regularly. Exhale as much as possible at the first time you put your head on your feet. It puts good pressure on the abdominal liver, spleen, intestines, stomach and all the muscles. This pressure is good for the purity and health of the intestines. It is beneficial to get out of bed every morning before getting out of bed. It also helps a lot in defecation.

      Usage: -

          Paschimottasana is an asana that stretches all the muscles in the back of the body. This posture puts good tension on the thighs, calves, all the muscles of the back, the triceps muscles of the hands, the muscles of the neck and the nerves in it. Weakness in the muscles causes ailments such as tingling, back pain, lumbar spine, etc. Although the pain is small, it is unbearable. The use of this asana does not cause these disorders. This posture strengthens the legs by putting tension on the muscles around the waist. These asanas are used to increase the health of the nerves in the waist which keep strength and power in the legs. This posture helps in proper healing of the nerves which help in the movement of abdominal and other involuntary muscles in a weak state. This asana is used to prevent extremely painful ailments.

         Strengthening the spine and never letting it weaken is a sign of strength. Work can be done easily with the help of this asana. Back pain, back pain, back pain and other ailments do not usually occur in a person who does this asana regularly. It is used in the treatment of constipation, diarrhea, hemorrhoids, diabetes and obesity. This seat should be done in a position where it can be easily done. Attempting to take the final step is likely to cause trouble at some point. So make it a habit to do it slowly from the first stage to the fourth stage.

                                                                       ---- @ ----