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1.From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.

2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.

3. To deepen the stretch:

A) Use the arms to gently pull the head and torso closer to the legs.

B) Press out through the heels and gently draw the toes towards you.

4. Breathe and hold for 3-8 breaths.

5. To release: A) Slowly roll up the spine back into Staff pose. B) Inhale the arms back over your head as you lift the torso back into Staff pose.

Stretches the shoulders, spine and hamstrings

Tones the abdomen by working on your core stomach muscles

Improves the functioning of the kidneys and liver

Practice this asana regularly to relieve constipation

Helps to regulate blood pressure and improve circulation

Relieves stress and reduces anxiety and fatigue

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Yoga brings together physical and mental disciplines to increase muscle flexibility and body tone while also eliminating stress and anxiety.

Yoga for strengthening back muscles has become increasingly popular as most people spend a lot of their day sitting in an office chair. While there are many benefits of Paschimottanasana, it is most often recommended for people with weak back muscles as it is one of the best back strengthening yoga asanas.

One of the main causes of chronic shoulder pain and chronic back pain is the tightening of the dorsal muscles; since Paschimottanasanaincreases the flexibility of the dorsal muscle, including it in your daily yoga routine will ensure that you do not develop these health problems.

There are several Paschimottanasana variations depending on whether you are a beginner, intermediate, or advanced practitioner. If you are not very flexible, you can use a short scarf to help you hold this position. Instead of holding your heels with your hands, you can wrap the ends of the scarf around each of your wrists and pull it tight across your heels and then continue with the pose as usual. This is one of the best modifications of Paschimottanasanafor beginners and people with weak arms. While there are several yoga poses that work wonders for pregnant women, you will need to avoid this pose when you are pregnant.

Paschimottanasana is both physically challenging and mentally taxing as it requires immense focus and determination. One of the most common mistakes made by yoga beginners is to only focus on the physical changes in each pose and ignore the mental focus aspect of the asana. However, with regular yoga practice you will be able to overcome this problem.

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