The word Paschimottanasana is derived from the Sanskrit words "Paschim" and "Uttan", where "Paschim" means the west or back side of the body and "Uttan" means stretch. Therefore, Paschimottanasana is a Namaskar pose done by connecting the hands not from the front, but from the back side. Perhaps that is why this asana is also known as Paschim Namaskar in colloquial language, and other names for this asana are Seated Forward Bend or Intense Dorsal Stretch pose. The continuous practice of this asana stretches the shoulders and the muscles around them, making the body flexible and disease free.

Steps of doing Paschimottanasana

• Lay a yoga mat on the ground and stand on it.
• Make sure that there is a little gap between both of your feet while standing.
• Now leave your hands loose and keep them straight down.
• Slightly bend your knees and move both your hands backwards.
• Now take a long breath and bend the wrists of both your hands.
• Make sure to keep the hands close to the spine, and the back should be straight.
• Now join both your hands together and make a Namaskar posture.
• Stay in this posture for 25 to 30 seconds or according to the capacity and close the eyes.
• After that, open your eyes and slowly come to your normal posture.
• Repeat this asana 4 to 5 times or as per your convenience.

Benefits of Paschimottanasana

• Sitting in the same posture continuously, working in the office for a long time, bad posture, or sleeping leads to stiffness in the back. The Paschim Namaskar is extremely beneficial in this situation as it helps to stretch the muscles of the upper back, joints, and shoulders, thereby reducing back stiffness.
• With the continuous practice of this asana, the extra fat from the shoulders, back, and arms is reduced, leading to toned muscles.
• It also helps to relieve back pain.
• Paschim Namaskar is extremely beneficial in reducing weight, as it increases metabolism.
• This asana provides peace of mind by reducing stress.
• Paschimottanasana is very beneficial for the spinal cord as it makes the spinal cord flexible.
• This asana proves beneficial for people suffering from thyroid related problems.
• Paschim Namaskar Yoga is beneficial for indigestion or other digestive system related problems.

Precautions for doing Paschimottanasana

• Do not practice this asana if you have any kind of injury in your hands or shoulders.
• People suffering from diarrhea or low blood pressure should avoid this practice.
• Pregnant women should avoid practicing this asana.