The Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise. As the name suggests, it is done in a seated position by folding the upper body over the lower body and gently bringing the head and arms close to the thighs, calves or knees.
The name comes from the Sanskrit words, “Pashchima” means west or the back of the body, “Uttana” means intense stretch or straight or extended, and “Asana” means posture or seat.
The Paschimottanasana or the seated forward bend pose is described in the 15th-century Hatha Yoga Pradipika.
PREPARATORY POSES
As you all know the significance of various yoga asanas and the science behind them. Likewise, the Paschimottanasana or the seated forward bend pose also follows the same principle. A few of the preparatory poses can be worked at before the main pose, they are as follows:
- Baddha Konasana or Bound Angle Pose
- Baddha Konasana Uttanasana or Bound Angle Forward Bend Pose
- Balasana or Child Pose
- Janu Sirasana or Head to Knee Pose
Above are the most common preparatory poses and stretches you will need before practising the seated forward bend pose for Paschimottanasana. Remember that these preparatory poses may vary depending on your level.
HOW DO THE PASCHIMOTTANASANA OR THE SEATED FORWARD BEND POSE?
The following steps need to be followed while practicing the Paschimottanasana or the seated forward bend pose to avail the mental and physical health benefits of the Paschimottanasana or the seated forward bend pose:
- Begin with the seated position, sit with your legs together or hip-width apart, and straight in front of you.
- Ensure that you are sitting high up on your sitting bones.
- Inhale deeply and reach with both arms toward the ceiling, arms parallel to your ears.
- While exhaling, keep on reaching forward, and bend forward, reaching with your hands toward your toes.
- Now draw your nose to your knees. If you are unable to reach your toes, you can hold your ankles, shins, or even your knees.
- Rest your elbows on the floor.
- Hold the pose for some time.
- Release the pose, breathe in and slowly roll up, vertebra by vertebra, shoulders and head coming up last.
- If your lower back is tight, you can open your legs hip-width apart,
- And for tight hamstrings, you can bend your knees and support them with a block or folded blanket.
BEGINNER’S TIPS FOR SEATED FORWARD BEND POSE PASCHIMOTTANASANA
- Lengthen your spine and avoid curving or hunching at all times. Make sure that you look straight, instead of down, as this will help keep your spine erect.
- Pull your stomach in and engage your core before you bend forward.
- Your knees must be straight throughout the practice. If you can’t bring your head down without bending your knees, then bend your knees just a little bit and bring your head down as far as is comfortable and hold your knees or calf muscles.
- Ensure that your whole body should be relaxed in the final position and your breathing should be deep.
PRECAUTIONS AND CONTRAINDICATIONS
Do not practice the Paschimottanasana or the seated forward bend pose, if you have any of the following health issues:-
- Abdominal issues such as diarrhoea, ulcer, menstrual pains or any recent surgery.
- Lower back and spinal issues such as chronic pain, herniated disc, sciatica or SI-joint instability.
- Hypertension as it keeps your head elevated above heart level.
VARIATIONS OF THE PASCHIMOTTANASANA OR SEATED FORWARD BEND POSE
There are numerous variations of the Paschimottanasana or the seated forward bend pose. You can try these poses individually or use them to create a sequence, and enjoy the miraculous benefits of the Paschimottanasana or the seated forward bend pose.
The significant variations of the Paschimottanasana or the seated forward bend pose are mentioned here:
- Urdhva Mukha Paschimottanasana is a balancing form of the pose, in which your legs and hands point upwards.
- Parivritta Paschimottanasana is the reversed or twisted form of the pose, in which your body is twisted to one side and your hands are reversed so that if your body is turned to the left, your right-hand grasp your left foot, the right elbow is over your left knee, and your left-hand grasps your right foot.
- Trianga Mukhaikapada Paschimottanasana is another therapeutic pose in which one leg is bent as in Virasana.
- Ardha Baddha Padma Paschimottanasana is also a significant variation in which one leg is crossed over the other as in Padmasana.
BENEFITS OF THE PASCHIMOTTANASANA OR SEATED FORWARD BEND
Let’s take a look at the mental and physical health benefits of the Paschimottanasana or the seated forward bend pose:
- It stimulates your Solar Plexus Chakra.
- It stimulates and balances the functions of your stomach, gallbladder, liver, spleen, and pancreas.
- It improves the digestive tract.
- It eliminates toxins from your body.
- It improves peristalsis and combats constipation through the squeeze-and-release effect.
- It regulates blood sugar levels, by regulating pancreas function.
- It helps to balance the menstrual cycle.
- It regulates blood circulation to the pelvic region.
- It slightly increases blood pressure toward your head and has a calming effect on the brain and mind.
- It aids in relieving stress and anxiety.
- It stretches your entire spine, especially the lumbar and thoracic spine, and enhances blood circulation in the back region.
- It tones your spinal nerves.
- It improves the flexibility of the lower back, hips, and hamstrings.
- It massages and tones your abdominal and pelvic organs.
- It tones your shoulders as well.
THE BOTTOM LINE
The Paschimottanasana or the seated forward bend pose is one of the dynamic poses that promote health and harmony. Daily practice of the Paschimottanasana or Seated Forward Bend or Seated Forward Fold keeps your spine elastic, your joints mobile, your organs healthy and your nervous system invigorated.
So get started on this asana at home, at the office, or any other calm place to the extent your body can, and don’t worry about achieving the perfect pose.
If you are keen to learn more about the health benefits of the Paschimottanasana or Seated Forward Bend pose or any other yoga poses, you can visit your website.
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