Follow the following steps in order to complete the Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend -
On the ground, sit down straight with your legs by stretching together.
Do keep your head, neck plus spine very erect.
Then keep your palms on your respective knees.
Do bend your head plus trunk slow and steadily forward in order to catch the toes with the middle, index and thumb fingers without even bending knees.
Then take a deep breath plus exhale slowly.
Do try to gently touch your head to your both knees.
Then bend the arm plus try to touch the elbow on the ground.
Do exhale completely plus holding out your breath remain in this posture for just few seconds.
Return to the initial posture after a few seconds.
Then normally breathe.
Repeat this asana for 3-4 times.
The anatomical focus of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend are related to legs, thighs, hips, waist and back.
The therapeutic applications of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend are related to relief of back pain, high blood pressure, infertility, sinusitis and insomnia.
There are several benefits of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend. Few of them are as follows -
It calms the brain to a great extent.
It helps in relieving stress plus mild depression
It stretches the hamstrings, spine and shoulders.
It stimulates the uterus, liver, ovaries and kidneys.
It improves digestion
It assists relieve the symptoms of menstrual discomfort and menopause.
It soothes anxiety and headache plus reduces fatigue
It increases appetite.
It reduces obesity, and cures many diseases.
It stretches the back of the legs.
It massages the internal organs.
It relieves constipation
It also relieves problems related sciatica
It invigorates the nervous system
It really acts as a stress reliever to a great extent.
It reduces fatty deposits in the region of abdomen.
It largely removes anger, anxiety and irritability.
It really calms the mind.
It brings flexibility for the spine.
It is useful for increasing height.
It cures impotency.
It enhance the sexual power
It tones the abdominal pelvic organs.
It perfectly balances the menstrual cycles.
It is highly recommended for women after delivery.
Those who are suffering from asthma, diarrhea and back injury, Ulcer plus slip disc or sciatica issue shouldn't practice this particular asana. It should be performed under the personal supervision of an experienced yoga teacher. It is highly noted that pregnant women shouldn't practice Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend.
The beginners are highly suggested to never force to a forward bend in any situations and circumstances especially when sitting on the ground in the posture of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend. The act of coming forward should be done when you really feel the space between your navel and pubis shortening, then stop, slow and steadily lift up slightly then do lengthen again. A beginner's just forward bend doesn't really go very far forward plus might look more like sitting up straight because of tightness in certain situations and circumstances in the backs of the legs.
The variations of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend are Salamba Sarvangasana or Halasana. On the other hand, certain variations can be practiced by beginners and regular practitioners only on the advice and suggestion of your personal yoga instructor. You should never be in haste to perform this particular asana. Do perform this asana as per your comfort zone only with a lot of perfection.
The beginners and regular practitioners of yoga asana should sit up just on a folded blanket on the ground in this posture of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend. The beginners are highly advised about the need to perfectly hold a good strap around the feet in this particular asana. All those extremely stiff practitioners can keep a rolled up blanket just under their knees during the indulgence of this asana to a great extent with a lot of perfection.
An active partner can assist you release your lower back in this posture. Do make your partner stand just behind you directly facing your back. Do perform this posture then have your active partner tightly press the practitioner's hands just against your pelvis plus lower back. The partner can advise when a practitioner goes wrong and encourage when things goes right in the Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend.
The preparatory poses of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend are Balasana, Uttanasana and Janu Sirsasana. These asanas are apt for warm up for this particular asana to a great extent.
The follow up poses of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend is Ardha Matsyendrasana. This posture is really good for keeping the mind and body fresh in the best manner.
The deepening posture of Paschimottanasana or Intense Dorsal Stretch or Seated Forward Bend can be achieved completely forward bend and can re-extend the elbows. On the other hand, there are many ways to do this posture on the advice of your personal yoga instructor. The beginners and regular practitioners can just clasp your both hands immediately around the soles of the feet. You can turn the back of one hand slow and steadily to the soles plus grip properly its wrist with the other hand with lot of perfection. Moreover, you can also keep a solid block just against the soles of your feet plus grip tightly its sides with your hands.