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Paschimottanasana- Seated Forward Bend

Paschimottanasana- Seated Forward Bend

Starting Posture:

  1. Sit down in Dandasana. Arms by the side of the thighs. Body relaxed.

Entering the posture:

  1. Raise both arms up facing towards the ceiling.
  2. While stretching the spine, bend forward from the lower back.
  3. The chest comes closer to the thighs, head trying to touch the knees and hands trying to touch the feet.
  4. The legs are stretched straight, knees not bent, toes point towards the body.
  5. For more intense stretch, you can bend the elbows to bring chest closer to the thighs (only of your body allows).
  6. Hold the posture for 3-5 breaths.

Coming out of the posture:

  1. Release the hands and lock the fingers.
  2. Stretch the arms, biceps near the ears.
  3. Spine and arms straight, come up from the lower back and raise the arms up over the head.
  4. Release the hands and relax the arms.

Breathing:

  1. Inhale while raising the arms up.
  2. Exhale while bending forward and down.
  3. Long and deep breaths while holding to the posture
  4. Inhale while you bring the arms back up.
  5. Exhale while relaxing the arms.

Awareness:

  1. Towards the lower back and the spine while stretching.
  2. Towards the breathing.

Benefits:

  1. Stretches the thighs and calf muscles.
  2. Massages and tones the abdominal muscles, intestines and pelvic muscles. Improves digestion.
  3. Tones the kidney, pancreas, liver, spleen and adrenal glands.

Contraindications:

  1. People with major spine or lower back issues should not do this asana.
  2. People with hernia, low back problems, major sciatic issues should not do this posture.

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