SEATED FORWARD BEND POSE
PASCHIMOTTANASANA
(POSH-ee-moh-tan-AHS-anna)
Paschimottana=intense stretch of the west (pashima=west uttana=intense stretch)
Steps
- 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.
- Drawing the inner groins deep into the pelvis. On the inhale, reach your arms up over the head.
- On the exhale fold the body down over the legs from the hip flexors.
- 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.
- 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.
- Your tummy should touch your thighs, then chest to knees then finally head to calves. Stay in the pose one to three minutes.
- 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.
- 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
- 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
- You may also want to use a strap to reach around your feet if you have a hard time reaching them.