The Steps to Perform Paschimottanasana and Benefits

Nowadays many people have diabetes problems. Some people are in dangerous condition whenever they will be affected by diabetes. According to recent studies four percent of youngsters in India affected by diabetes. Lifestyle changes are said to be a reason for this but the medical world cannot come to a proper conclusion.

Diabetes is a chronic disease that affects a human being in the middle part of his age. Everyone should be aware of and cautious about diabetes. Yogasanas are very helpful in curing and preventing chronic diseases like diabetes. In that particularly Paschimottanasana protects the people from diabetes. Already affected people can get the cure. Paschimottanasana is a very simple asana. It is one of the best asana which helps to get recovery from diabetes. We will see the procedure and benefits of Paschimottanasana here.

The Steps to Perform Paschimottanasana

First step:


  • Lie down on your back in a mat. Your legs should be straight and stretch your hands upward straightly besides the ears. Your fingers should be straight.
  • Deeply inhale now. Don’t bring your hands down, slowly raise up the body and sit. You should keep your hands beside the ears. This is the first state.

Second step:


  • In this stage exhale the breath and bend the body hold the first finger in your legs with the index finger and the middle finger by making it as an anchor.

Third step:


  • Deeply inhale and exhale once, your elbows should beside the knee joints and it should touch the floor. Now your face is in between the knee joints. Be in this pose for five to ten seconds. Now sit straight and your finger should hold the big finger of your leg.
  • As said in the first stage, sit straightly and your hands must beside the ears. Slowly bring your body to the backside and lie down. Now take the breath normally.  You have to do this for three to four rounds.


Paschimottanasana Difficulties 

Somebody will get more stress at the time of lying to the sitting stage. Some people cannot raise their body without the support of hand. Don’t get disappointed at the beginning time. For some days they can wake up with hand support, by practice everything becomes normal and you can do the asana in a proper method. For some people, they cannot raise their body when their hands beside their ears. At that time they can raise up by bringing their hands front. This is also become normal by practice.

Somebody cannot hold their fingers by bending their spinal cord. The flexibility of the spine will be very less.  By practice, they can overcome this problem. Somebody cannot touch the fingers without bending their knee joints. Try to do without bending the knees. If you do like this sometimes you will get pain in the thigh muscles and nerves. After some days you will get relief from the pain. Someone cannot touch their knees with their faces. Try to do the asana properly, by practice everything will become normal. Nothing is impossible.

Paschimottanasana Benefits

  • While practicing this Paschimottanasana the intestines, the gall bladder is smoothly pressed and stimulates well.
  • The soul energy of the body will be strengthening by the spinal cord, spinal nerves are pulled during the time of asana.
  • It prevents diabetes. It increases the fertility factor of male removes infertility.
  • Stomach pain, headache, piles, hip pain, back pain, and body weakness are cured by doing this asana.
  • The menstrual problem will be cured for the ladies. Hip bones will become strengthen.
  • For women can do this asana before marriage can give birth from normal delivery by strengthening their bones and inner reproductive organs.
  • This asana helps to increase concentration capacity.


The people should avoid this asana who had the operation in their stomach recently. They must get the proper advice from the yoga trainers after a particular time period. The pregnant women who are having experience by doing yoga can proceed with this asana up to the sitting pose with the stretched hands beside their ears. They should not bend their body for touching the feet. The beginners who are pregnant should not do this asana.


  1. chiranjeevi