Paschimottanasana: Health Benefits of Paschimottanasana



The Paschimottanasana is an advanced posture which the yogic practitioners frequently practice as it is believed and visualized that it helps and aids incomplete realization of the third chakra ( navel chakra). The posture needs to be done only when the practitioner has advanced to a good level of flexibility. Let us see the steps of practicing the intense dorsal stretch.

Step-by-Step Instructions

  • Step 1. Start from the sit-up seated position( i.e. your legs stretched out rest on the ground while your upper body sits up making an angle of 90 degrees).

  • Step 2. With both your ankles together and feet joined stretch out your arms straight and then move forward with your upper body to reach for the feet.

  • Step 3. With both your arms you must reach and grasp both the soles of your feet completely. Doing so the upper body has now moved completely parallel to the resting stretched out legs.

  • Step 4. Now finally once the legs have been grasped completely move your upper body including your head straight down so that the upper body now completely relaxes on the stretched-out legs.

  • Step 5. Your face finds it’s placed within the folds of your legs somewhere near both the knees while the stretched out palms grasping the feet completely embrace the feet and your spine is completely stretched out while your upper body has moved 90 degrees complete to now lie down with your legs.

  • Step 6. Stay in this posture for a few breathing cycles and then slowly and steadily come out of it. Coming back to the same position from where you started. Relax.

Health Benefits of Paschimottanasana:

  • 1. A complete cleansing posture for your stomach and intestine. This posture has been aimed at realizing the navel chakra ( MANIPUR) which is related to digestive fire and intestinal organs.

  • 2. For anyone suffering from or facing VAAT(gaseous) problems of the stomach and intestine, this posture acts as an immediate reliever.

  • 3. Cleanses and stretches your urinary system as a whole. An important detoxification posture.

  • 4. With improvised practice moves your kundalini up from the third chakra and so on.

  • 5. Makes the back and the legs very flexible over a period of time.

  • 6. It is good for diabetic patients.


  • 1. Make sure the movements and motions are fluid. Any mal-practice can cause muscular problems of the abdomen.

  • 2. Don’t attempt this posture if you lack the core strength and flexibility of the upper torso and spine.

  • 3. Attempt the posture under the guidance of a teacher. Once perfected can practice on your own.

  • 4. In the case of lower back problems or even jitteriness and weakness of body first practice beginners postures.

Written By:Yogi Kunwar Vikramaditya Singh Ji