Page 2 - Practical 20

Practical Manual

Note

Fig. 20.1: Paschimottanasana

Contraindications

People suffering from sciatica, slip disc or any back problems should avoid this
asana.
Benefits

• This asana is very good for hamstrings stretching and increases flexibility at
the hip joints.

• It massages abdominal and pelvic regions.

• It reduces excess fat from hips and thighs. It is useful in the management of
disc prolapse, menstrual disorders, sluggish liver, diabetics, colitis, renal
disorders, bronchitis and eosinophilia.

Effects and observations

• Perform this practice as mentioned above daily for 8 weeks and observe the
effects.

Physical Effects W1 W2 W3 W4 W5 W6 W7 W8

Back muscles stretch/ compress
Abdominal muscles compress/ stretch

Fat reduction

Body relaxation

Effect on mental state

•  or × under physical effect and submit the record.

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