7. Paschimottanasana (Seated Forward Bend)

Definition
Paschimottanasana is a seated forward bend that stretches the entire back body and promotes mental calm.

Process
Sit upright, inhale arms overhead, exhale and fold forward from the hips, holding feet or shins while breathing steadily.

Benefits

Reduces stress

Improves flexibility

Aids digestion

Promotes relaxation

Real-Life Practical Example
Baba Ramdev regularly teaches Paschimottanasana for stress management and digestive health in daily life.

Precautions
Avoid forcing the stretch if you have lower-back pain or sciatica.

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Sources / References

Patanjali, Yoga Sutras of Patanjali — Classical text outlining yogic discipline, concentration, and mind–body balance.

Swami Swatmarama, Hatha Yoga Pradipika — Traditional scripture describing asanas such as Shirshasana, Sarvangasana, Halasana, and their physical and mental effects.

B.K.S. Iyengar, Light on Yoga — Authoritative modern reference detailing correct alignment, benefits, and precautions for Chakrasana, Sarvangasana, and Paschimottanasana.

Swami Sivananda, The Science of Yoga — Explains therapeutic applications of yoga postures for stress reduction, digestion, and nervous system balance.

Swami Satyananda Saraswati, Bihar School of Yoga Publications — Reference source for Yogamudrasana, meditative practices, and introspective asanas.

International Journal of Yoga — Peer-reviewed research journal covering yoga postures, stress management, circulation, and mental focus.

National Center for Complementary and Integrative Health (NCCIH) — U.S. government–supported research body providing evidence-based information on yoga and health.