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Paschimottanasana

     In Sanskrit Paschima means "back" or "west" Uttana means "intense stretch" or "straight" and Asana means "pose" or "seat." This Asana translate to Back Stretch Pose.

     This practice is one of the thirty two Asanas described in the Gheranda Samhita as being helpful for humanity and is one of fifteen Asanas described in the Hatha Yoga Pradipika.

     This Asana is a calming practice on the mind and nervous system while balancing Prana meaning "life force energy" within the body.

Practice

  • Preform Dandasana or staff pose.

  • Inhale.

  • Exhale bending forward from the hips, bringing the hand to the ankles or feet, grasping the big toes.

  • Move slowly without forcing the body.

  • Relax allowing the back and leg muscles to gently elongate.

  • Keeping the legs straight and using the arm muscles and not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or ankles.

  • Try to bring the forehead to the knees.

  • Do not strain.

  • Inhale back to the starting position.

    • Paschimottanasana
    Duration

  • Beginners should perform up to 5 rounds, staying in the final position for only a short length of time.



    • Note

  • If impossible, hold the heels, ankles, big toe or any part of the legs that can be reached comfortably, while keeping the legs straight without locking the knees.

  • As you exhale while bending forward, pivot the hips forward to bring the lumbar region of the back into proper alignment. This will give a greater elongation to the muscles of the hamstrings and calves as well as to help you get deeper into this Asana.



    • Awareness

  • While practicing bring your awareness to Manipura Chakra or Svadhisthana Chakra.


    • Sequence

  • This Asana is preformed before or after Back Bending Asanas.



    • Precautions with Paschimottanasana

  • People who suffer from slipped disc or sciatica should not practice this Asana.



    • Benefits of Paschimottanasana

  • Elongates the muscles of the shoulders and hamstrings while increasing flexibility in the hip joints.

  • Tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands.

  • Stimulates circulation to the nerves and muscles of the spine.

  • Calms the mind and relieves stress.

  • Balances Prana within the body.

  • Used in Yoga therapy for the management of prolapse, menstrual disorders, sluggish liver, diabetes, colitis, kidney complaints, bronchitis and eosinophilia.

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