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Paschimottanasana

Samasthithi: Seated Position, legs stretched out in front, back straight.

Paschimottanasana Pose
Steps and Aasanasthithi:
Inhale, take both your hands up
Exhale, bring the hands down on the knee, bend forward very slightly from the waist keeping the back straight
Touch chin to throat
Breathe throughout
Inhale, take your hands up
Exhale, bring the hands down on the thigh, bend forward very slightly from the waist keeping the back straight
Touch chin to throat
Breathe throughout
Stay for 4/5 breaths
Exhale and come back to samasthithi
Vision: Eyes Closed

Benefits:
Relieves pain in the back
Strengthens the spine
Improves digestive system and is good for constipation
Works on thyroid gland (when you touch chin to throat)
Improves blood circulation to abdomen