The asana which strengthens and strengthens the western part of the body, i.e. the lower body, is called Paschimottan. Extend the legs straight forward. The toes will be pointed upwards. The ankles will be adjacent to each other. Now hold the right toe with the right hand and the left toe with the left hand. Then with exhalation continue to lower the head slowly; The forehead should be placed on the knees with the head down. There is no harm if the knees rise slightly above the ground during the first practice. Normally the knees should be close to the ground. Stop breathing and keep the forehead close to the knees for 5 to 10 seconds as much as possible, then inhale and sit straight again; Needless to say, breathing in and straightening up will free the hands from the locked position.

At first practice the asana only once or twice daily. If the asana gets used to it well, only 5/7 times a day at maximum. The nervous system is naturally a little rough in the morning, so if you want to master this asana quickly, it is best to practice it first in the early evening. Aligning the forehead with the earthy knees will be a little difficult for all but the youngest boys and girls. But no yoga process should be practiced by putting too much pain on the body. What seems difficult at first will gradually become easy with practice. While keeping the forehead close to the knees, you can pull the hands and place them on the top of the head, or you can fold the elbows and bring them down on both sides of the head.

Prasarya Padau Bhubi Dandrupau, Dortang Padagradbyong kekebibwa.

Janu parinyasthallatdesyo basedidong paschimottanmach:.

Iti Pashchimottanmasnagrong, Pavanong Pashchim Bahini: Karoti.

Udayang jathronalsya kuryadudaye kashamrogtanch pungsam..

(Hat Yoga Pradipika - 1/31/32)

People with severe enlargement of spleen, liver, appendicitis and appendicitis (hernia) are prohibited from doing this asana.