Paschimottanasana

Other Names

Paschimotanasana, Back-stretching Posture, seated forward bend pose, Pashchim Uttan Asan, Pashchima Uttana Asana, Paschimottana, Paschimotana, Pashchimottanasana

Description

Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind.

How to reach the stretch

• From Staff Pose - Dandasana bring the arms straight out to the sides and up over your head.
• Inhale and draw the spine up long.
• As you exhale, begin to come forward, hinging at the hips.
• On each inhale, extend the spine and on each exhale come a bit further into the forward bend.
• Keep the neck the natural extension of the spine.
• Do not round the back.
• Take hold of the ankles or shins, whichever you can reach.

How to release the stretch

Stay in the pose anywhere from 1 to 5 minutes. To come up, release the hands, straighten the elbows and lift the torso away from the thighs, inhale and lift the torso up in a flat back by pulling the tailbone down and into the pelvis and engaging the abdominal muscles

Benefits

• Calms the brain and helps relieve stress and mild depression.
• Stretches the spine, shoulders and hamstrings.
• Stimulates the liver, kidneys, ovaries, and uterus.
• 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.
• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Caution

• Not for the people who have the problem of asthma and diarrhea.
• Back injury: Only perform this pose under the supervision of an experienced teacher.

Next: Pavanmuktasana