Paschimottanasana

Want to learn more about Paschimottanasana, aka Seated Forward Fold Pose? In this post, I share the benefits of Paschimottanasana, a complete pose breakdown, contraindications, myths, modifications and more. Even though I struggled with it at first, Paschimottanasana has become one of my favourite yoga poses. It took me a long time to learn how to activate my hip flexors enough to really deepen the forward fold. But now that I can, I use the pose to stretch out my legs and back after a strenuous workout and it feels great. I also love to do a Seated Forward Fold at the end of a long day. I love the symmetry of the pose and I find it really helps ground me, settle my mind, and put everything back in place after a long day of teaching, sitting, travel, hiking, or whatever. It acts as a full-body reset. The pose appears frequently in the original Hatha yoga texts including the • • • • • • • • • • This article may contain affiliate / compensated links. For full information, please see our Paschimottanasana Quick Facts Sanskrit Paschimottanasana English Seated Forward Fold Pose Intense Stretch of the West Pose Pronunciation PASH-ee-moh-tah-NAH-suh-nuh Meaning Paschima means the west, or the back of the body (more on that in the Myths section). Ut means intense and is changed to ot when it joins two words together. Tan means to stretch. Uttana means, therefore, an intense stretch. Asana means pose or posture. Paschimottanasana literally translates as Intense Stretch of the West ...

|By Full name: PASCHIMOTTANASANA = INTENSE STRETCH OF THE WEST POST Paschima = West* Uttana = Intense stretch Asana = pose (pronunciation: POSH-ee-moh-tan-AHS-anna) *West… What? The back of the body is referred to as the west side, and the front of the body is the east side. Legend has it this is because, traditionally, you would practice yoga at the break of day facing the sunrise in the east (think of those Why You Should Practice Paschimottanasana Hello, hamstrings! Paschimottanasana is a seated forward bend that will not only help you gain flexibility through your hamstrings (the back of the thighs) but also create space through the entire back of your body — particularly your lower back. Like It’s a bit of a love-hate pose, but usually, the journey goes you hate it at the beginning when you are tight in the back of the body… and the more your body opens up through yoga the more you love it. There are also a ton of paschimottanasana benefits that will help you both on and off the yoga mat. Paschimottanasana Instructions • Sit down on your yoga mat with your legs extended in front of you. (Don’t worry about sitting in any particular way, the fine-tuning comes next). • Sit up as tall as you can by lengthening the spine. Slightly engaging your core will help you find more space in your back. • Pull the flesh out to the sides of your butt so you can feel your sit bone — the two bony points on the bottom of your pelvis — grounding into the mat. • Set your pelvis up by findi...

The practice of Seated Forward Fold Pose (Paschimottanasana) is an intense • Stretches, Strengthens, Lengthens: In the practice of Paschimottanasana, bending right from the pelvic region onto the outstretched legs brings an intense stretch to the • Flexibility and Range of Motion: In Paschimottanasana the forward bend creates the opening of the lower back and brings an intense stretch in the back muscles of the body, the hamstrings, gluteus, hips, and lower back. Though the tight or stiff hamstrings and reduced range of motion of the hips, pelvis, knees, and spine can make the pose challenging in nature. But with time and longer holds, the flexibility and range of motion of the involved muscles and joints can be increased and hence can help prepare students for advanced forward bends like • Chest, Diaphragm, and Breath: In Paschimottanasana with the core and abdominal muscles engaged, the breath is impacted, sometimes bringing difficulty in breathing deep. However, when the students are instructed to widen the chest and rib cage and extend the arms and shoulders while leaning forward, their breathing will improve automatically. Thus, this conscious practice of keeping the shoulders and chest wide prepares the lungs for deeper breathing. • Awareness and Focus: Conscious efforts made to maintain a flat back, keeping the chest open and shoulders broad, enhances focus and improves memory. Because given the intensity of this practice which puts pressure on the chest and abdomin...

If you ask a yogi why they decided to take up a yoga practice, the In this article, we’ll break down a foundational yoga pose that produces these exact effects! Paschimottanasana (Seated Forward Bend Pose) is a classic Hatha yoga posture in the category of forward bends. This versatile posture has many uses and is practiced in all levels of yoga classes. Its main function, physically speaking, is to provide a good stretch to the entire back body; traditionally, it acts as a perfect counter Contents • 1 Paschimottanasana: A Note About the Name • 2 Seated Forward Bend Pose Benefits • 2.1 Cardiovascular and Nervous System Function • 2.2 Energetic Aspects of Seated Forward Bend Pose • 3 How to do Paschimottanasana (Seated Forward Bend Pose) • 3.1 Pro-Tips and Alignment Cues • 3.2 Contraindications • 4 How To Modify Seated Forward Bend Pose • 5 Paschimottanasana (Seated Forward Bend Pose) Variations • 5.1 Wide Legged Seated Forward Bend Pose • 5.2 Revolved Forward Bend Pose • 6 Seated Forward Bend Preparatory Poses • 6.1 Standing Forward Bend Pose • 6.2 Downward Facing Dog • 6.3 Staff Pose • 7 Counter Poses to Follow Paschimottanasana (Seated Forward Bend) • 7.1 Half Lord of the Fishes • 7.2 Bridge Pose • 7.3 Corpse Pose • 8 Seated Forward Bend Frequently Asked Questions • 8.1 I can’t touch my toes or straighten my legs all the way – am I doing something wrong? • 8.2 I feel pain in my lower back. What should I do? • 8.3 How long should I hold my Seated Forward Bend? Paschimotta...

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! PREVIOUS STEP IN YOGAPEDIA NEXT STEP IN YOGAPEDIA SEE ALL ENTRIES IN If your hamstrings are tight or you find it difficult to focus on your breathing … Chris Fanning Try bending your knees. With your feet flexed, press your knees together and bend them just until you’re able to grasp your feet. (If this connection is not possible yet, simply rest your hands on your ankles or shins.) Relax your neck, and bow your head toward your knees. Gaze at a place below the tip of your nose, and focus on the even length, sound, and movement of your breath as it moves in and out of your lungs and rib cage. See also If your abdomen feels compressed and you find it difficult to take full, deep breaths … Chris Fanning Try separating your legs slightly (no wider than the width of your hips), and bend your knees, which will put less pressure on your abdomen and diaphragm. Maintain the integrity of the posture by keeping your feet flexed with your knees pointing straight up in the same direction as your toes. Try to hold the outer edges of your feet, and relax your upper back. Draw in your inhales gradually, allowing your whole rib cage to expand. See also If you suffer from chronic back pain or disc issues … Chris Fanning Try moving into the pose with a more neutral spine, allowing an anterior (forward) tilt in your pelvis. Establish this type of seat by relaxing your groins,...

When you hear mention of a “peak pose,” what comes to mind? I’m guessing that for most yoga practitioners, peak poses are usually the fancy Instagram-worthy poses. Poses like Eka Pada Rajakopotasana (Full Pigeon Pose), That’s true, but sitting on the floor with your legs stretched out and with your spine in its neutral curves is quite another story. For most yoga practitioners, the lumbar ends up in a reverse (convex) curve (flexion) when the legs are stretched out straight, even before you start bending forward. Seated forward bends are often considered to be easy because they are not sweat-inducing poses and they don’t look complicated. But for most practitioners, practicing seated forward bends with healthy spinal alignment is quite challenging. Paschimottanasana may look simple, but it’s actually a difficult pose for many, if not most, people who practice yoga. In order to bend forward with healthy spinal alignment, the pelvis and spine have to be in agreement as to where they are headed. This means that the sacrum should be angling forward at about a 30-degree angle before you even begin to bend forward. Then the pelvic rim should lead the forward bend with the spine following the movement of the pelvis. What you don’t want to do is bend from the waist. If you begin in Dandasana with your pelvis tilting back, there is no way that your pelvis will tilt forward as you begin to bend forward and you will bend from the waist. You can test this by sitting in Dandasana and p...

Introduction For many years, What Exactly Is Paschimottanasana? The yoga pose known as Paschimottanasana, or the "sitting forward bend," has numerous health advantages for people. It is a calming yoga asana to try that primarily focuses on the hamstrings, abdomen, and spine. This yoga asana gets its name from the Sanskrit language and translates to "backstretch" in English. Paschimottanasana is a sitting pose that can only be done while those who do yoga are seated. This asana can occasionally be challenging to perform, but if users follow the proper paschimottanasana instructions, they can quickly become experts. What Is the Science Behind Paschimottanasana? This pose stretches the whole back of the body well, from the ankles to the head.The muscles of the front region of the body contract, putting pressure on the abdomen and thorax, increasing respiratory functions and the functioning of the intra-abdominal glands, particularly secretions. The thighs, hips, and lumbar region's flexibility are all improved. The circulation of blood in the back is improved, and the nerves of the spinal cord are toned. Also, this pose aids in belly, thigh, and hip fat loss. How Is Paschimottanasana Performed? One must perform the paschimottanasana by doing the following: • Sit on the yoga mat. • Extend the legs forward and flex the feet. • Check that users are sitting straight and that their spine is extended. • Now, users should raise their arms while taking a deep, lengthy breath. • Exhal...

If you are feeling stiffness and rigidity on your back, then, it is time to add Yoga in your daily routine. Seated Forward Bend Pose or Paschimottanasana. In this article, you will come to know everything about Paschimottanasana. So let’s get started. Seated Forward Bend Pose: Paschimottanasana Paschimottanasana is an intense back stretching asana, that stretches whole back part of your body, from the waist. It removes stress form your whole body and calms your mind. When you feel tired and fatigue, this is the best asana, that will stretch your whole body and make it relaxed. Moreover, your mind feels restless, perform this asana, and you will see a deeply soothing effect on your mind. It mainly stretches the following parts of the body. • Back and core • Arms and shoulders • Hips and thighs • Calves and hamstrings Hatha Yoga Pradipika Describes Paschimottanasana It is an ancient Yoga Asana, that was first described in Hatha Yoga Pradipika in the 15th-century. Chapter 1 Verse 30 of Hatha Yoga Pradipika says, prasārya pādau bhuvi daṇḍa-rūpau, dorbhyāṃ padāghra-dvitayaṃ ghṝhītvā| jānūparinyasta-lalāṭa-deśo, vasedidaṃ paśchimatānamāhuḥ || It means, Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna (Paschimottasana). This verse is enough to tell all the procedures and instructions of Paschimottanasana/Seating Forward Bending ...

Paschimottanasana or the seated forward bend pose gives a complete stretch to the back muscles. In Sanskrit ‘Paschima’ means ‘west’ or ‘back’ and ‘uttana’ means ‘stretch’ or ‘extended’. Paschimottanasana gives an intense stretch to all the back muscles. Paschimottanasana is one of the main asanas mentioned in the hatha yogic text ‘Hatha Yoga Pradeepika’, written by Swatmarama, a disciple of Yogi Gorakshnath (one of the main nine Gurus of the Navnath Tradition). A practitioner who performs Paschimottanasana gets a very flexible body. Most yoga enthusiasts need to learn this slowly over a period of time. The back muscles are usually a little stiff in adults. Children have a flexible back and can do this easily. Paschimottanasana is done with a total forward bend in the sitting position, with the hands clutching the toes and the head or nose touching the gap between the legs. In the initial stages, one should only bend to the extent that one can. The hands may not reach the toes or the head need not touch the legs. That’s all right. With practice, the body can be made flexible enough to reach the final position. How to do Paschimottanasana (The Forward Bend Pose)? • Sit on the floor with legs stretched in front of you and place the hands on the thighs (You may start in the lying position too, as mentioned in step 9 and as shown in the above figure). • Now raise both the hands above the shoulders and then bend forward as much as you can. Breathe out slowly while bending forwar...