Sit with legs stretched out, palms on the floor by hips. Exhale and reach forward to grasp toes, extending spine and bending at hips to bring torso toward knees. Hold for 30 seconds with elbows resting on the floor and chin on shins if possible. Rise back up while inhaling. This seated forward bend pose tones the abdominal organs and can relieve headaches, anxiety, fatigue, high blood pressure, and other issues.

1. Paschimottansana(Seated Forward Bend Pose)

2. Paschimottansana(Seated Forward Bend Pose)
Sit on the floor and stretch your legs out in front of you and keep the palms on
the floor, near the hips. Breathe easily then on an exhale stretch out the hands
and extend until you are grasping the toes. The right big toe is in between the
right thumb and first two fingers and the same with the opposite hand. Extend
the spine and bend down from the pelvic region, extending the arms from the
shoulders. Pull the trunk forward and try and touch the forehead to the knees.
Stay here for thirty seconds, trying to bring your elbows to rest on the floor.
Breathe easily and make you’re your knees are not rising up off the floor. You
should eventually be able to rest the chin on the shins beyond the knees. Inhale
and rise back up.

3. Paschimottansana(Seated Forward Bend Pose)
BENEFITS: • Can relieve some symptoms of menstrual discomfort and
menopause.
• May alleviate headache, anxiety, and fatigue.
• Can help relieve high blood pressure, infertility, insomnia, and sinusitis. Tones
and massages the entire abdominal and pelvic region, including the liver,
pancreas, spleen, uro-genital system, kidneys and adrenal glands.