Seated Forward Bend Pose (Paschimottanasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan

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:

  1. You have a back, neck, shoulder, arm or leg injury

  2. You’ve recently had surgery


BENEFITS OF SEATED FORWARD BEND POSE (PASCHIMOTTANASANA)

  1. Calms the mind and relieves stress

  2. Improves digestion

  3. Stretches the back, shoulders and legs

  4. Alleviates menstrual discomfort and symptoms of the menopause

  5. Thought to relieve symptoms of insomnia and high blood pressure

  6. Soothes headaches, feelings of anxiety and fatigue


HOW TO PRACTICE SEATED FORWARD BEND POSE (PASCHIMOTTANASANA) IN 3 EASY STEPS

  1. Start in Dandasana (Seated Staff Pose).

  2. 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.

  3. 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

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