Paschimottanasana
Paschimottanasana
Paschimottanasana is a seated forward bend with the upper body folded forward over the legs. It is one of the 12 basic postures of Hatha yoga and is also part of the Ashtanga primary series.
Paschimottanasana is considered to be a calming posture for the mind and nervous system. It may be therapeutic for anxiety and depression. Because it can be relatively challenging, especially for beginners, it is a good posture for teaching surrender and patience. For those with tight hamstrings, it is only over time and with practice that the body can release and open up into the full forward fold.
Description :
This asana is practiced in four stages:-
In the first stage, the yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes.
In the second stage, the yogi bends forward to touch their knees with their hands.
From the second stage above, the yogi reaches further to touch their toes with their hands.
From the third stage, the yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead.
People who have difficulty bending their backs should exercise caution when performing this asana.
A similar forward bend is the standing pose Uttanasana. Paschimottanasana enables easier rotation inward or outward of the legs, abducting or adducting them at the hip, flexing or extending the knees, or enacting plantar or dorsiflexion of the ankle. These variations can be performed either as a combined stretch, to change emphasis on different tissues, or simply to take the mind off the hamstrings and lower back stretch. They can be used rhythmically to aid in relaxation.
steps:
Sit up with the legs stretched out straight in front of you on the floor.
Keep the spine erect and toes flexed towards you.
Bring your respiration to normal.
Breathing in, slowly raise your both the arms straight above your head and stretch up.
Slowly breathe out and bend forward from the hip joint, chin moving toward the toes keeping the spine erect.
Place your hands on your legs, wherever they reach, without putting much effort.
If possible hold of your toes and pull on them to help you go forward.
Stay in this position as long as possible.
After the exertion limit reached inhale and raise up stretching up your arms straight above your head.
Breathe out and bring your arms down placing the palms on the ground.
Relax for a while and try to feel the changes occurred in the body.
Benefits :
Stretches the whole spine, shoulders specifically lower back, hamstring, and hips.
Massages and tones the abdominal and pelvic organs.
Improves the circulation.
Stretches and strengthens the calf and thigh muscles.
Activates the spinal nerves.
Tones the arms.
Reduces abdomen fat.
Beneficial for the liver, kidneys, ovaries, and uterus.
Paschimottanasana relaxes your mind and kicks out mild stress & depression.
It relieves in a headache, lower down the level of and relaxes your body.
Daily Practice of Paschimottanasana improves your digestive system.
Beneficial for those who are suffering from insomnia.
Uses :
Seated forward bend cures general disease, high blood pressure, and Obesity
Indigestion
Increase the height, so it’s good for a growing child.
The discomfort of menopause & Menstrual cycle can be reduced by this Pose.
Useful for people who feel less energetic.
Solve the problem of underweight by increasing the appetite.
Precautions and contraindications :
Pschimottanasana shouldn’t be performed in the following conditions.
Abdominal ulcer
Asthma
Diarrhea
Back injury
Pregnancy
Slipped Disc
