Paschimottanasana,the Seated Forward Bend Pose

The name comes from the Sanskrit words paschima meaning "west" or "back" or "back of body", and uttana meaning "intense stretch" or "straight" or "extended",and asana meaning "posture" or "sea

 Paschimottanasana

BKS Iyengarji in position

Paschimottanasana is a cultural asana therapeutic for several digestive disorders, and translates to intense stretch of the west or back in Sanskrit.Paschimottanasa is a cultural asana that helps dyspepsia and other digestive illnesses.Paschimottanasana can help a distracted mind unwind.

How to practice:

Paschimottanasana

 

Detailed positions showing the pose

1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
2.Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist.
3. When you are ready to go further, don`t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap.
4.The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.
5.In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.
6. Stay in the pose anywhere from 1 to 3 minutes.

Most aspirants should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees.



Variations in Paschimottanasana:

Prasara Paschimottanasana

Urdhva-Mukha-Paschimottanasana

Ardha-Badda-Padma-Paschimottanasana

Eka-Pada-Sirasa-Paschimottanasana

Ardha-Baddha-Paschimottanasana

Parivrutta-Paschimottanasana

Trianga-mukhaika-Paschimottanasana

Benefits:

* This posture calms the brain and helps relieve stress and mild depression.

* It stretches the spine, shoulders and hamstrings.
* Stimulates the liver, kidneys, ovaries and uterus.
* It removes constipation, dyspepsia and seminal weaknesses.
* 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.