Paschimotanasana – Full Forward Bend West Stretch Pose
What is Paschimotanasana?
Paschimotanasana is one of the most basic foundation poses in yoga. Moreover, it is something, that most yoga enthusiasts breeze through in the first month itself. The Paschimotanasana is mainly a forward bending pose, which stretches the entire body. Your physical flexibility is increased to a huge extent as a result of Paschimotanasana. Most people think, that forward bends are just for fitness and flexibility. But it is entirely not so. The asanas are great for calming the mind as well.
As with all other asanas, this forward bending asana from the Ashtanga Primary series is also named after the texts, that were unearthed from Sanskrit verses.
- Paschima means ‘West’
- Uttana means ‘Intense Stretch’
- Asana means ‘Pose’
If you practice Paschimotanasana on a regular basis, your body will get elongated along with the spine. Moreover, the joints will become more mobile. Apart from the spine, the inner thighs, calf muscles, and the hamstrings also get a good stretch.
How To Do The Paschimotanasana?
You can perform Paschimotanasana quite easily, but you should always stick to the directions of your instructor in the initial days.
- You have to sit in Dandasana in the beginning. Press the heels on the ground, away from the body. Both your hands should be placed on either side of the hips.
- Inhale, while keeping the torso long, and then exhale and bend forward. You have to lengthen your spine, without slouching. Your spine should be straight.
- You have to walk both the hands towards the feet, and then hold the toes with your hands.
- With every inhalation, you should lengthen the spine and with exhalation, you have to move the upper torso towards the feet.
- You should bend your elbows a bit, so that they jut out.
- Stay in this asana or pose for 1-3 minutes.
- To return to the original pose, you have to release the hold on the feet, inhale and lift the torso, by pulling the body upward. The shoulders and head come up last of all.
Modifications and Variations
- If you are unable to reach the feet toes in totality, you must try to reach the ankles first and then work on reaching the toes.
- If your knees are stiff, you should place a folded blanket below the knees, to give them added support.
- If you have tight buttocks or hamstrings, you have to place a folded blanket below the buttocks, to elevate your body a bit.
- You can also use a strap around the outer feet, and hold the strap with both hands.
- If you are feeling a lot of stress and tension in the chest region, you can place a folded blanket on the thighs. This added support will help you to breath easily and you can hold the pose for a long time.
- You can also try this asana, while sitting on a chair.
There are quite a number of variations of this asana, like Paschimottasana B or C. However, you can also practice some minor variations alongside. They include a pose, in which you keep your legs bent at the knees. You can also do it with leg folded and the other one stretched out in front of you. Do as the body commands.
You have to breathe normally and hold the pose for 5 breaths in the final forward-bend pose. Your gaze should be towards the feet or Padagraye Drishti.
Safety Precautions Decoded
You have to ensure to follow a few guidelines, so that you do not end up hurting yourself.
- You should be sitting on your sitting bones, to be exact, and not the tail bone.
- You can hold your calves, feet, or toes, which ever feels comfortable. Do not exert too much pressure on your entire body.
- You should not exert too much pressure on your shoulder muscles and the hands, but use the breath to move forward to hold the toes.
- You should not use the arms to pull yourself forward.
- The elbows should be relaxed and facing the floor, or touching the floor.
- Your back should not be hunched.
- Rest your forehead against your knees or the shins.
Who Can Do This Asana and Who Cannot?
If you have stretched your body enough, then you must be doing the asana pretty easily. However, some of you may have injuries, or other weaknesses. In that case, you should avoid the Paschimotanasana .
- All those who have an injury in the hips, legs, waist, ankles, or the pelvis, should avoid this asana or pose.
- If you have weak hamstrings, inner thighs, and calf muscles, you should avoid the asana or pose.
- If you are suffering from conditions such as lumbar spondylitis, hernia, diarrhea, or ulcer, you should avoid this asana or pose.
- If you have undergone any heart surgeries, then also you need to avoid this pose.
- You need to have body-breath connection to do this pose properly. If you are not well-conversant with that, you cannot do this asana or pose.
- All the expecting mothers should avoid this pose.
- If you are an elderly person, you should use adequate props while doing the asana.
Benefits of Paschimotanasana
- You can avail yourself of myriad benefits from the asana. Some of the physical benefits that you can avail yourself of are an increase in flexibility, opening of the hip muscles, and improved blood circulation.
- You can also target weight loss from your abdomen, by regularly practicing this pose.
- It also stimulates the stomach, pancreas, and spleen.
- Regular practice also stimulates the reproductive organs.
- Paschimotanasana pose helps you to awaken your Kundalini energy.
- You will also get relief from all-round stress and anxiety.
- It also helps to fight menstrual discomfort.
- You can also get relief from blood pressure issues.
If you practice Paschimotanasana or this pose on a daily basis, you can solve all kinds of digestive issues as well. It is a great workout for the obese and fat. You can lose a lot of weight from the abs and the whole body as well.
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