Pachimodhasana

While sitting stretch out legs fully forward, close to each other with toes upward. Breathe slowly
and bend a little back along with hands up and hold for 5 seconds,
 breathe out slowly and bend forward make hooks of the
forefingers and catch the toes on the respective sides. Bend forward stretching the trunk along the
thighs. The face must rest on the knees. Knees should be kept straight.
Old persons and those whose spine is stiff should do it slowly and steadily, in the beginning.
All jerky movements must be avoided. The stiffness can be overcome with patience and
perseverance. Hold for 5 seconds. Then breathe in raise your hands and trunk upward hold for a while
breathe out and repeat. Do this exercise 5 times.
Benefits
Helps massage the heart and abdominal organs.
Useful to burn excess fat in the abdomen, hips buttocks and thighs.
Good cure for digestive disturbances and menstrual disorders.
Strengthens muscles and veins from foot sole to neck and head.