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Pascimottanasana or Sitting Forward Bend Pose
PASH-eee-moat-tan-AHS-anna
pascima west utana stretch
Overview
What is in a name? The reason this is a west stretch is because your back is considered to be the west side of your body. Obviously the front is the east. So, when we are in Paschimottanasana we are doing a nice back stretch. This is a great pose. It helps slow down the mind, as do many forward bend poses. In fact, you can do this pose before you go to sleep if you are having a difficult time going to sleep. Focus on keeping your back straight as you move into the pose, and maintain slow, deep breathing.
Preparation and Pose Tips
Basically you start in Dandasana (LINK). Start with your spine upright, hands on floor and legs extended. It is good if you can keep your legs flat on the floor, but if you can�t do not worry about it. Keep your head and neck in line with your spine.
On an inhale raise your arms up so they are parallel and beside your ears. As you extend through your fingers begin to exhale, and bend forward from your hips. Your arms follow at the moment you can not bend any further without rounding your back. The main thing is to keep your back straight. Once you can reach your torso to your thighs with a straight back you can release your head down.
Place your hands on your ankles if you are beginning. Beginners and intermediate yogis can also take a strap and wrap it around the feet. Hold the strap with each hand and use the leverage to move you gently forward. Never strain. If you can reach your feet or beyond you have several choices (Ashtanga moves through all three)
- Wrap your thumb and second and third finger around your big toe
- Place your hands over the top of your feed
- Wrap your hands around your feet from the outside, with the thumb below the big toe facing you. You can gently pull your feet out a little to keep them straight.
- Wrap your hands entirely around your feet and grab one wrist with the other hand.
Benefits
Obviously a good pose for your posture. You can stretch out your hamstrings. One reason that you get calm is that your adrenal glands are activated and this helps the parasympathetic nervous system do it�s wonders. Can help with digestion and alleviate constipation. Your back and spine are helped with additional blood flow.
Advanced or Partner
With a partner you can gently add extension to this stretch. The partner stands behind you and faces your back. After you are in your deepest stretch your partner can lay their hands flat on your lower back with fingers pointing downward towards your tailbone. Make sure that the hands are on either side of the spine. Never put any pressure directly on your spine! As you exhale your partner can gently push. The push is not really to puus you a lot further down, but more to help your back lengthen up and away from the torso.
Chakra
2nd chakra - svadhisthana or navel chakra. Activates the endocrine systems which includes the adrenal glands.
Precautions
As you want to extend further into the pose remember to stretch up and out on an inhale and move further out and downward on exhale. Never go beyond what is comfortable and always recognize your limits. If your back or your legs are tight be sure to bend your knees a little. Keep your back straight as you move into the pose. If you have back problems, high blood pressure or are pregnant you should consult with your physician, work with certified yoga instructors and never take the pose beyond what is comfortable.
Recovery and Counterpose
Sit up slowly.
