Hanumana Paschimottanasana



This is an important asana for women. It regulates the periods. It stimulates kidneys, stomach, liver, pancreas and all other abdominal organs. It eliminates constipation and increases the appetite. It removes the excess fat around abdomen. It strengthens the calve  muscles because of good hamstring stretch.   It make the body handsome and shapely. This asana helps the joints to regain elasticity and rejuvenates the entire spine.

How to reach the stretch

  • Bring the arms straight out to the sides and up over your head.
  • Inhale and draw the spine up long.
  • As you exhale, begin to come forward, hinging at the hips.
  • On each inhale, extend the spine and on each exhale come a bit further into the forward bend.
  • Keep the neck the natural extension of the spine.
  • Do not round the back.
  • Take hold of the ankles or shins, whichever you can reach.

How to release the stretch

    Stay in the pose anywhere from 1 to 5 minutes. To come up, release the hands, straighten the elbows and lift the torso away from the thighs, inhale and lift the torso up in a flat back by pulling the tailbone down and into the pelvis and engaging the abdominal muscles


  • Calms the brain and helps relieve stress and mild depression.
  • Stretches the spine, shoulders and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • Soothes headache and anxiety and reduces fatigue.
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.


  • Not for the people who have the problem of asthma and diarrhea.
  • Back injury: Only perform this pose under the supervision of an experienced teacher.