If you are stressed out or too much under pressure then Paschimottanasana is the answer to your problems. This posture calms the brain and relieves stress, depression and restlessness which are bound to engulf you if you are laid down by excessive stress and strain.

Procedure :

1. Sit erect on a mat and stretch out both the legs in front; toes pointing upwards.
2. Inhale, stretch both the arms up, lengthen your spine and look forward.
3. Exhale and start to bend the trunk and head forward.
4. Bend forward until your hands reach your calves, ankles or feet and try to rest your forehead on the knees, keeping them straight. Allow your elbows to hang loose so that they can touch the floor. Release tension in your neck and shoulder.
5. Try to stay in the posture for 1 minute and keep your upper back, neck and head all in one line as much as you can.
6. Return to the original position by stretching your arms forward and raising your upper body while exhaling.
7. Repeat the process 3 to 4 times.


Benefits:
1. This asana is excellent for stretching the spine, shoulders and hamstrings.
2. Reduce fat in the abdomen and makes the loins lean.
3. Soothes anxiety and restlessness.
4. Makes spine, lumber nerves, and abdominal muscles healthy and keep them in sound condition.
5. Regular practice expands the lungs more.
6. Stimulates liver, kidneys, ovaries and uterus.
7. Improves digestion and relives constipation, flatulence, belching etc.
8. Cures piles and diabetes also.
9. Checks insomnia and skin diseases.

Precaution:
The asana is not recommended in case of asthma, slipped disc, hernia, diarrhea, and back injury and post abdominal surgery disorders.