In this asan,the back side of the body id fully streached.The name of this asan is,therefore,Paschimottasan.This is an important Asan.If Shirshasan is the king of Asans,this Asan obhiously holds the position of minister.This is done in various ways.

Steps :
Lie down on your back in a mat. Your legs should be straight and stretch your hands upward straightly besides the ears. Your fingers should be straight.
Deeply inhale now. Don’t bring your hands down, slowly raise up the body and sit. You should keep your hands beside the ears. This is the first state.
In this stage exhale the breath and bend the body hold the first finger in your legs with the index finger and the middle finger by making it as a anchor.
Deeply inhale and exhale once, your elbows should beside the knee joints and it should touch the floor. Now your face is in between the knee joints. Be in this pose for five to ten seconds. Now sit straight and your finger should hold the big finger of your leg.
As said in the first stage, sit straightly and your hands must beside the ears. Slowly bring your body to the backside and lie down. Now take the breath normally.
This is the Paschimottanasana. You have to do this for three to four rounds.

Benefits :
While practicing this Paschimottanasana the intestines, gall bladder are smoothly pressed and stimulates well.
The soul energy of the body will be strengthening by spinal cord, spinal nerves are pulled during the time of asana.
It prevents diabetes. It increases the fertility factor of male removes the infertility.
Stomach pain, headache, piles, hip pain, back pain and body weakness are cured by doing this asana.
The menstrual problem will be cured for the ladies. Hip bones will become strengthen.
For women can do this asana before marriage can give birth from normal delivery by strengthening their bones and inner reproductive organs.
This asana helps to increase the concentration capacity.

Warning :
The people should avoid this asana who had the operation in their stomach recently. They must get the proper advice from the yoga trainers after a particular time period. The pregnant ladies who is having experience by doing yoga can proceed this asana up to the sitting pose with the stretched hands beside their ears. They should not bend their body for touching the feet. The beginners who are in pregnant should not do this asana.