The Balanced Yogi The Balanced Yogi
  • Home
  • About
  • Ayurveda
  • Classes
    • > Yoga Classes
    • > Pilates Classes
    • > Cycling Classes
  • Yoga
    • Yoga Poses
  • Blog
  • Contact Us

Paschimottanasana

September 5, 2018October 10, 2019by The Balanced Yogiin Yoga, yoga asana, Yoga TherapyTags Ayurveda, Paschimottanasana, Peggy Breeze, Seated Forward Bend, The Balanced Yogi, Yoga, Yoga Asana, Yoga Therapy

SEATED FORWARD BEND POSE

PASCHIMOTTANASANA

(POSH-ee-moh-tan-AHS-anna)

Paschimottana=intense stretch of the west (pashima=west uttana=intense stretch)

Steps

  1. Sit on floor with legs straight out in front of you. Remove any flesh from under the sit bones.  Lifting through the lumbar spine, open chest and relax shoulders.
  2. Drawing the inner groins deep into the pelvis. On the inhale, reach your arms up over the head.
  3. On the exhale fold the body down over the legs from the hip flexors.
  4. Place the hands around the sides of the feet or if this is not possible, use a strap by wrapping it around the balls of the feet.  Try not to bend the elbows.
  5. Keeping the top of the head facing the front wall, go deeper into the pose on the exhales, lengthening and lifting the torso farther down the legs.
  6. Your tummy should touch your thighs, then chest to knees then finally head to calves.  Stay in the pose one to three minutes.
  7. When ready to come out of pose, inhale and lift the torso from the hip flexors, as you press the pelvis into the floor, straighten the back up straight.
  8. You may want to repeat this pose numerous times, going deeper each time. Use the breath to relax and extend.  With time, you may be able to reach your hands past your feet.

Benefits

Calms the brain and helps relieve stress and mild depression; Stretches the spine, shoulders, hamstrings; Stimulates the liver, kidneys, ovaries and uterus; Improves digestion; Helps relieve the symptoms of menopause and menstrual discord; Soothes headache and anxiety and reduces fatigue; Therapeutic for high blood pressure, infertility, and insomnia;  Said to increase appetite and cure disease

Contraindications

Asthma; Diarrhea; Back injury

Modifications/Props

  1. You may want to use a folded blanket under the sit bones to help the body lean forward into the pose, using gravity to help you lean forward
  2. You may also want to use a strap to reach around your feet if you have a hard time reaching them.

 

 

 

0Janu SirshasanaDandasana

Share this post?

Facebook Twitter Pinterest

About author

The Balanced Yogi

Peggy Breeze (The Balanced Yogi)

Peggy Breeze has an extensive background in Ayurveda, Yoga Asana, Yoga Therapy, Meditation, Anatomy and Physiology, Nutrition, Pilates, and Exercise Science. For over 18 years, she has taught adults and teens in group settings, wellness programs, and privately as well as presented wellness programs to corporations and businesses. Her approach to health and wellness stems from Yoga and Ayurvedic Philosophy. Peggy owns The Balanced Yogi, an integrated health practice in Plano, Texas. Subscribe to her blogs at www.thebalancedyogi.com or call her to schedule a consultation at 972-658-1600.

More posts

  • Related
  • Latest
September 2020
Dhanurasana
Dhanurasana
Bhujangasana
Bhujangasana
Purvottanasana
Purvottanasana
September 2020
Thinking About Taste in a New Way
Thinking About Taste in a New Way
Dhanurasana
Dhanurasana
Bhujangasana
Bhujangasana

Categories

  • Ayurveda (29)
  • Digestion (5)
  • Fitness (7)
  • Health (9)
  • Lifestyle (14)
  • Nutrition (10)
  • Travel (40)
  • Uncategorized (3)
  • Yoga (38)
    • asana (23)
    • Yin (14)
  • yoga asana (39)
  • Yoga Therapy (40)

Recent Posts

  • September 2020
  • Thinking About Taste in a New Way
  • Dhanurasana
  • Bhujangasana
  • Purvottanasana
  • Home
  • About
  • Ayurveda
  • Classes
    • > Yoga Classes
    • > Pilates Classes
    • > Cycling Classes
  • Yoga
    • Yoga Poses
  • Blog
  • Contact Us
The Balanced Yogi
©2016 The Balanced Yogi Group. All Rights Reserved.