Pashchimottanasana. Pose Stretch the buttocks

This posture is also called Ugrasana or Brahmachariasana. "Pashchima" literally means west, and is also used to denote the entire back side of the body from head to toe. East called the entire front side of the body of the person to socks. Crown - this is the upper, or north, side, and the soles and heels - lower, or southern, side. In this Asana the back side of the body receives an intense stretch, hence the name. "Ugra" means a menacing, powerful, noble. "Brahmacharya" means religious education, discipline and chastity. 
Technicque Pashchimottanasany 

Sit on the floor, his legs stretched forward, put his hands on her hips. Relax your whole body, osobennomyshtsy back. Slowly bend your torso forward, sliding her hands on her legs. Try to capture large toe rings from the index, middle and big fingers. If this is not possible, grasp the heel, ankle or lower leg, as close to the feet. 

Try to mentally relax the muscles of the legs and back. With hand bend your torso to the feet (without bending them). This movement should be smooth, bezryvkov and unnecessary stress. If you can, touch the knees forehead. Beginners should bend forward as far as it allows flexibility of their spinal muscles, and in any case not to make excessive efforts. Stay in the final position for as long as you can, but without the discomfort, try to relax the body. Then slowly return to starting position. 

Note: Try not to bend your knees, as one of the objectives of this asana - the gradual stretching of muscles of the back of the legs. Do not over train. Over time, these muscles are stretched. After a few weeks or months of regular exercise you will be able to touch the knees, forehead or chin. 

Breathing: In the sitting position breathing normally. Bending forward, exhale slowly. Hold the body in a tilted position, inhale. When trying to tilt the body even more forward with his hands, exhale. In the final position and breathe slowly and deeply. Returning to the starting position, inhale. 

Length of practice: Trained people can be in the final position of up to 5 minutes without feeling discomfort and tension. Beginners should perform asana several times during one session remaining in the final position only a short time. Persons who practice this asana with the aim of spiritual development, we recommend a long stay in the final position in a totally relaxed state.