Physical Education

Unit - 4

4.1.8.8. Paschimottanasana
Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb and index and middle fingers. While catching, you have to bend the trunk forwards. Fatty persons will find it rather difficult to bend. Exhale. Slowly bend without jerks till your forehead touches your knees. You can keep the face even between the knees. When you bend down, draw the belly back. This facilitates the bending forward. Bend slowly by gradual degrees. Take your own time. There is no hurry. When you bend down, bend the head between the hands. Retain it on a level with them. Young persons with elastic spine can touch the knees with the forehead even in their very first attempt. In the case of grown-up persons with rigid spinal column, it will take a fortnight or a month for complete success in the posture. Retain the breath till you take the forehead back, to its original position, till you sit straight again. Then breathe.
Retain the pose for 5 seconds. Then gradually increase the period to 10 minutes.
Those who find it difficult to do the full Paschimottanasana, can do half pose with one leg and one hand and then with the other leg and hand. They will find this more easy. After some days when the spine has become more elastic, they can have recourse to the full pose. You will have to use common-sense while practising Yogasanas.