Pashimottanasana | Seated Forward Bend

Regular practise of forward bends helps to keep the spine elastic, the joints mobile, the internal organs toned and the nerv system inviogorated. In Paschimottanasana the body is folded almost in half, providing a comprehensive stretch to the entire back of the body from the scalp down to the heels. Together with Sirsasana and Sarvangasana, Paschimottanasana is considered one of the most important asanas to maintain perfect health.

Alignments:

> Hold the knees together press the inner seam of the feet forward, hold the toes with the index, long and thumb finger fold forward from the hips, lift the elbows (A); look up between the eyebrows; hold the side of the feet, lift the elbow and fold from the hip (B); look up between the eyebrows; interlock the fingers behind the feet and touch the forehead to the knees (C).
> Modification: bend legs (all), place the hands by the side (all, more stiff), Hold the heels (C)

Drishti: Tip of the nose, along the back of the nose, between postures look up between the eyebrows.

Key benefits:

> Calms the brain and helps relieve stress and mild depression
> Stretches the spine, shoulders, hamstrings
> Stimulates the liver, kidneys, ovaries, and uterus
> Improves digestion
> Helps relieve the symptoms of menopause and menstrual discomfort
> Soothes headache and anxiety and reduces fatigue
> Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

Duration/practise:

Preparing poses: Hold 1-10 min (beginners)
Full position: Hold each for minimum 5 breaths in vinyasa (all levels) or up to 15 min (intermed/advanced) if practised alone.

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Cautions:

> Asthma
> Diarrhea
> Back injury: Only perform this pose under the supervision of an experienced teacher.

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