- Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. Make the spine, neck and head erect. This is Starting Position called Dandasana of Sitting Asanas / Postures.
- Partially inhale and raise both the hands sideways upto the shoulder level without bending the elbows; and palms facing downwards.
- Fully inhale raise the arms up so that the biceps touch the ears palms facing forward.
- Partially exhale, bend forward from the lumbar region alongwith the hands and keep them parallel to the ground. Let the wrists come above the toes.
- Fully exhale and with the index fingers form the hooks and catch the big toes respectivelhy. And bend further forward, then rest the face on the knees.
- Partially inhale, release the fingers, then come back parallel to the ground.
- Fully inhale, come to the straight position.
- Partially exhale, bring the hands down to sideways upto shoulder level.
- Fully exhale, rest the palms on the floor, then bring the hands back to the starting position i.e. Dandasana.
The practice of paschmitonasana stretches and tones up the entire posterior and frontal abdominal muscles. This practice tones up lumbo - sacral nerves.
By the practice of Paschmitonasana, one gets slim and trim in general. Liver, Pancreas and intestines and gastric fire are activated.
This practice helps to increase height in adolescents.
