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12. Pascimatanasana (Posterior stretching)
*Sthiti;

1. Raise both hands till they come to a straight line parallel to the ground.
2. Raise the hands to vertical position, arms touching the ears, palms facing front. Stretch up the whole body from Coccyx. Inhale.
3. Bend the trunk forward relaxing with continuos exhalation. Body and hand parallel to the ground.

4. From hooks of the index fingers and catch hold of the big toes. Bend the back further forward from the lumbosacral region so that the trunk is stretched along the thighs and face rests on the knees. Bend the hands at the elbows and relax the abdominal muscles. Do not allow the knees to bend. Maintain for about 2 minutes. Normal breathing. Slowly raise the trunk with inhalation.
   *Come back to Sthiti through 5 to 8.                  
   
   BENEFITS: Pascimatanasana stimulates the nerves of the spinal column through extreme flexion of spine. Stimulates the gastric fire. Fat in the abdomen is reduced. Other abdominal organs like liver, pancreas and intestines are also rendered active. Helps to remove constipation.
   It can be made use of for rousing spiritual forces, normally lying dormant at the base of the spine.

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