Pascimatanasana ( Seated Forward Bend )

Pascimatanasana:

Steps:

1. Sit in Dandasana, knees , toes and heels together. Back erect, Palms by the sides and on the floor.
2. Inhale, lift your arms from the front.
3. Exhale, bend forward from your hips. Catch hold of respective toes with thumbs and two fingers. Arms relaxed and head touching the knees.

Coming out of Asana:

Inhale release the toes and lift your arms up and come up with arms leading the movement.
Exhale and lower down your arms.

Classification:                                 

     -  Forward Bend
     -  Seated
     -  Symmetrical
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Hip flexibility
     -  Spine stretch
     -  Hamstring

Modifications:

      -  Knees bent
      -  Bent forward as much as you can
      -  Hold your anlkes / knees if you can't reach thumb

Benefits:

      -  Reduces fatty deposits in the abdomen
      -  Stretches the spine / brings flexibility
      -  Calms the mind / Stress reliever
      -  Stretches shoulders / Hamstrings
      -  Improves digestion
      -  Stimulates the Kidneys / Liver / Ovaries / Uterus
      -  Increases appetite, reduces obesity, cures diseases

Variation: