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Paschimottanasana, also known as Seated Forward Bend or Intense Dorsal Stretch, is a yoga pose that involves forward bending while sitting on the floor. "Paschima" means west or back of the body, "uttana" means intense stretch, and "asana" means pose.

Here's how you can practice Paschimottanasana:

Start by sitting on a yoga mat with your legs stretched out in front of you. Ensure that your spine is erect, and your feet are flexed, toes pointing upward.

Inhale deeply and lengthen your spine, lifting your arms overhead.

As you exhale, slowly hinge forward from the hips, maintaining a straight back. Imagine leading with your heart instead of collapsing your chest. The movement should originate from your hips rather than rounding your back.

Continue to fold forward until you reach your maximum comfortable stretch. You can place your hands on your shins, ankles, or feet, depending on your flexibility. If you can't reach your feet comfortably, you can use a strap or belt looped around the feet to aid in the forward fold.

Avoid straining or forcing your body. It's important to listen to your body's limits and work within them. Over time, with consistent practice, your flexibility will improve.

Once you're in the forward bend, focus on your breath and try to relax into the pose. With each inhale, lengthen your spine a little more, and with each exhale, allow your body to release further into the forward fold.

Hold the pose for several breaths or as long as it feels comfortable. Aim to stay in the pose for at least 30 seconds to a minute, gradually increasing the duration as you become more comfortable.

To release the pose, slowly engage your core muscles and lengthen your spine as you inhale. On an exhale, gently come back to an upright seated position.

Paschimottanasana provides various benefits, including:

Stretches the spine, hamstrings, and calf muscles

Stimulates the abdominal organs and improves digestion

Relieves stress and calms the mind

Helps reduce anxiety and mild depression

Soothes headaches and insomnia

Helps to regulate menstrual cycles

Therapeutic for high blood pressure and diabetes