SEATED FORWARD BEND POSE
Sanskrit Name – Paschimottanasana
Sanskrit Name Meaning – Paschima – the back of body, Uttana – Intense Stretch, Asana - Pose
Type of Asana – Forward Bend - Seated
Target Areas – Back, Core, Torso and Legs
WHAT IS SEATED FORWARD BEND POSE (PASCHIMOTTANASANA)?
Seated Forward Bend Pose (Paschimottanasana) is a forward bend yoga pose that stretches your spine, shoulders and hamstrings.
DO NOT PRACTICE SEATED FORWARD BEND POSE (PASCHIMOTTANASANA) IF:
You have a back, neck, shoulder, arm or leg injury
You’ve recently had surgery
BENEFITS OF SEATED FORWARD BEND POSE (PASCHIMOTTANASANA)
Calms the mind and relieves stress
Improves digestion
Stretches the back, shoulders and legs
Alleviates menstrual discomfort and symptoms of the menopause
Thought to relieve symptoms of insomnia and high blood pressure
Soothes headaches, feelings of anxiety and fatigue
HOW TO PRACTICE SEATED FORWARD BEND POSE (PASCHIMOTTANASANA) IN 3 EASY STEPS
Start in Dandasana (Seated Staff Pose).
Lean forward from your hip joints and lengthen your tailbone. If possible, hold the sides of your feet with your hands and fully extend your elbows. You can use a strap to improve flexibility or sit on a blanket. If you cannot fully straighten your legs you can bend them. Do not strain yourself.
Stay in the pose for as long as it feels comfortable. To come out of the pose, inhale and lift your torso off you thighs by pulling the tailbone down into your pelvis.
PREPARATORY POSES
Balasana – Child’s Pose
Head-to-Knee Forward Bend – Janu Sirsasana
Standing Forward Bend - Uttanasana
FOLLOW UP POSES
Half Lord of the Fishes Pose - Ardha Matsyendrasana