Paschima = Back  Uttana =  Intense stretch, Asana = Pose or Posture

Paschimottanasana is a seated forward bending yoga posture with the upper body folded forward. The name Paschimottanasana from the words paschima meaning west or back, uttana meaning intense stretch or straight, and asana meaning posture. which is also referred to as the ‘Seated Forward Bend Pose’. It gives a good stretch, from your calves to your hamstrings (back of the thighs) to your spine.

Steps

1. First sit in the Sitting sthiti pose.
2. Take a deep breath 2 times, keep the spine straight and keep toes flexed towards you, Inhale, bring both your hands above your head and stretch up and then exhale, bend forward from the hips and try to hold your toes or ankle, if it is possible, touch your knee with your forehead or bring your head below your knee joints, while keeping your elbows on the side of your knees touching the ground.
3. Hold the pose for 3 to 5 deep breaths and feel the stretch in your hamstring muscles.
4. Inhale slowly, come up and exhale, bring your hands down on the side of your body.
5. Repeat this process 2 more times.

Tips 

1. To start with you may  not be able to reach your toes, it doesn’t matter if you use a rope or towel initially to wrap around your feet.
2. If a rope or towel is not available, you can keep your arms beside your feet and move your body back and forth.
3. When you are doing movement breathe through your mouth and exhale as you move forward.
4. Practice 20 to 30 times, In a few weeks of time, you will definitely see the improvement on your flexibility.

Benefits

1. This asana calms the mind and also relieves mild depression and stress.
2. Stretches the spine, shoulders, hamstrings.
3. The kidneys, liver, uterus, and ovaries are activated.
4. Improves digestion.
5. Soothes headache and anxiety and reduces fatigue.
6. Reduce fat with regular practice.
7. Helps relieve the symptoms of menopause and menstrual discomfort.