Paschimothanasana (Back-stretching Pose)

1. Sit on the floor, keeping the knees rigid, legs on the floor.

2. Exhale and bend till your face rests on your knees.

3. Grasp both ankles and pull your body down

Do all movements slowly and don't be discouraged if at the first attempts you can't place your forehead on your legs; with practice your spine will grow supple and ligaments in the back of the thighs will stretch. Don't strain. When the pose has been mastered, try to grasp your toes instead of ankles.

Benefits: Paschimottanasana, as also all its variations, reduces distended stomach and cure practically all the related diseases. The body becomes symmetric, well-built and supple. Gastritis, enlarged spleen, seminal diseases and dyspepsia are also cured. The nerves, joints and muscles of the legs are strengthened; passage of the Sushumna opens up, helps in upward directing of Prana (vital breath), preservation of semen and awakening of Kundalini; brings under control body, Prana and sense organs, thus enhancing concentration of mind.