Pashima in the Sanskrit word means “west.” The word uttana translates to “intense stretch.” The yogis in early times supposedly would bow down to the sun rising in the east. They were aligned on an east-west axis facing the sun in this pose,. Thus this is the Intense West Stretch.

It is a seated forward bend, and can help a person go within, in a way that restores the body and mind. It is not important how deep physically you go into the pose but rather how much you can surrender in the pose. The pose is a release to gravity, and a releaseof yourself to yourself.

Technique: Start the pose from Dandasana, the Staff Pose. Dandasana is the pose where one sits with an extended spine with the torso perpendicular to the floor and the legs together extended straight in front.
Instructions of Seated Forward Bend - Paschimottanasana
 1. Sit on the floor with legs wide apart.
2. Bend forward and move your arms forward to stretch your back muscles.
3. Now with this bent position turn and catch hold of your right and stretch gently.
4. Hold this position for 10-15 seconds and then relax.
5. Turn to the other side and repeat

The seated forward bends (lower back exercises) produce a calming effect on your body and mind. .
Put padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees -- this will help you keep the spine long instead of curving over.

Benefits of Paschimottanasana -
Stretches the hamstrings, back, shoulders and spine.
Calms the brain and helps relieve stress and mild depression. Stretches the spine, shoulders, hamstrings
Beneficial for the kidneys, liver, ovaries and uterus.
Improves digestion. Helps relieve the symptoms of menopause and menstrual discomfort. Good for pregnancy. Beneficial for diabetics Relieves headaches and anxiety, and makes one more energetic when tired
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis