Paschimottanasana or Seated Forward Bend, also known as Intense Dorsal Stretch, is an effective basic level hatha yoga pose with myriad health benefits. This Sanskrit word is formed by a combination of three other Sanskrit words “Paschima” (meaning “west” or “back of body”), Uttana (meaning “intense stretch” or “straight” or “extended”) and asana (meaning “posture” or “seat”).
According to Shiva Samhita, this is an accomplished asana along with Padmasana (lotus pose), Siddhasana (half-lotus pose) and Vajrasana (diamond pose). The 11th century yogi Gorakhnath advocated this pose. This pose is also performed in Acroyoga with Floating Paschimottanasana.
The preparatory poses of Paschimottanasana include Uttanasana, Janu Sirsasana and Balasana and the follow up pose is Ardha Matsyendrasana. Some other similar poses include Padangusthasana and Kapotasana.
Here are the steps, benefits, advanced variation and contraindications of standing forward bend pose.
You should follow this simple step-by-step procedure to do Paschimottanasana:
Paschimottanasana provides a good stretch to the back of your body, from head to toe. The muscles of the anterior part of the body contract, creating pressure on abdomen and thorax. This improves respiratory functions and working of the intra-abdominal glands especially focusing on secretions.
It also improves the flexibility in the lumbar region, thighs, and hips. The blood circulation in the back enhances and the nerves of the spinal cord become toned. This asana also helps in reducing the fat around the hip, thigh, and abdomen region. Moreover, it purifies the Nadis and invigorates the Kundalini Shakti.
Some of the health benefits that you can reap by practicing Paschimottanasana include:
Paschimottanasana allows easier rotation inward or outward of the legs by adducting them at the hip, stretching the knees or enacting plantar or dorsiflexion of the ankle. You can perform these variations either as a combined stretch to change the focus on different tissues or simply to divert the mind from the hamstrings and lower back stretch. These variations can be used rhythmically for relaxation.
In order to increase the stretch while staying in this pose, you have to re-stretch your elbows. To perform this, once you are in the asana, hold your hands tightly around the soles of your feet.
Here are some important precautions and contraindications associated with the pose that you must keep in mind:
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