Sequence:
1. Sit upright in Sukhasana, keeping the head, neck and spine erect.
2. Stretch your legs straight out in front of you and keep them together.
3. Keep the knees straight.
4. Place the palms on the respective knees.
5. Bend your trunk and head slowly forward and downward from the waist. While doing this, slide forward the hands along the shins and grasp the corresponding big toes with the index finger, middle finger and thumb of each hand without bending the knees.
6. Keep the head between the upper arms and pull the big toes steadily. While doing so, bend further forward, curve the spine and aim your forehead towards the knees.
7. Take a deep breath and exhale slowly.
8. Lower the head down as far as you can towards the knees, drawing in your abdominal muscles gently, still grasping and pulling the big toes and keeping the knees straight.
9. Bend the arms and rest the elbows gradually on the floor.
10. Using the elbows as levers, rest your forehead on the knees which should not be raised or bent.
11. Exhale completely.
12. Holding out your breath, stay in this posture for a few seconds or as long as you are comfortable.
13. Return slowly and smoothly in the reverse order to the starting position.
14. Freely exhale and inhale until your breathing returns to normal.
Caution:
1. Perform Paschimotanasana on an empty stomach.
2. Persons who have back trouble or have undergone any abdominal operation should practice this asana only on the advice of a doctor who is knowledgeable about yoga.
3. Persons who have slipped disc or hernia and women who are pregnant must not practice this asana.
4. Do not release the posture suddenly and get back to the starting position quickly. Unbend the spine slowly and gently while returning.
5. Be relaxed and comfortable in the final position and do not allow the body to become tense.
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