Paschimottan Aashan : Sit on the blanket on the floor then stretch both the legs flat like a stick and bend the trunk forward slowly to catch your toes with the fingers and thumb. Try to touch your head with the knees. While bending exhale and retain the breath
out for comfortable time.The spine of some may be hard and he may be not able to touch his head with the knees. He should not forcibly try to touch his head with knees. It may take some time to get the success in this asana. Lift up the trunk and inhale a deep breath. Relax for a while .

  Benefits : It reduces obecity and the enlarged spleen and liver. It activates the flow of Prana in the Brahma Nadi , Sushumana and stimulate in awakening the Kundalini. It increases the gastric fire. It stimulates the functioning of abdominal viscera, kidney, liver, dyspepsia and gastritis. It cures piles, prostate, nerves bladder and diabetes etc.