Bandha Paschimottanasana - Forward Bend to the Side with Legs Wide

Starting Position: Sit with legs straight

Concentration: on the stretch of the back and hip muscles

Breath: coordinated with movement and normal breathing in the position

Repetitions: 1–3 times

Practice: Sit with the legs straight and wide apart. >Inhaling bring the arms behind the back and grasp one wrist with the other hand. >Exhaling, keep the back as straight as possible and bend forward from the hips along the left leg. Bring the nose to touch the knee. The legs remain straight. >Breathing normally remain in this position for some time and consciously relax the whole body. >Inhaling slowly raise the body. >Exhaling return to the starting position. >Repeat the practice on the other side.

• Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time, begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits: This Asana has the same benefits as Paschimottanasana and stretches the muscles along the side of the body and hips.