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How to do Paschimottanasana

6 years ago | Yoga and You
DESCRIPTION
PASCHIMOTTANASANA | Seated Forward Bend
Paschimottanasana or the Seated Forward Bend pose is a forward bend asana. Paschimottanasana is also known as the Intense Dorsal Stretch pose as it engages the dorsal muscles of the back. “Paschima” means your “back” and “Uttana” means “stretching“. This asana covers the stretching of the whole body from head to heels so it is called as Paschimottanasana.

How to:
1. Sit straight with your legs together stretched in front of you. Keep your head, neck and spine erect.
2. Breathe in, raise both arms above your head and stretch up.
3. Breathe out, bend forward from the hip joints, with your chin moving toward the toes.
4. Place your hands on your legs, wherever they reach. If you can, take hold of your toes and pull on them to help you go forward.
5. Bend the arm and try to touch the elbow on the floor.
6. Try to touch both of your knees using your head.
7. Inhale deeply and holding on to your breath stay in this posture for a few seconds.
8. After a few seconds slowly return to your starting position.
9. Repeat this for 3-4 times.

Why to:
1. Stretches the shoulders, spine and hamstrings
2. Tones the abdomen by working on your core stomach muscles
3. Improves the functioning of the kidneys and liver
4. Practice this asana regularly to relieve constipation
5. Helps to regulate blood pressure and improve circulation
6. Relieves stress and reduces anxiety and fatigue

Avoided by:
It is best to avoid this asana if you have asthma or diarrhoea. In case of a back injury, one must make sure to practice this asana only under the guidance of a certified yoga instructor. It is advised for pregnant women to avoid practicing this asana.

Best time:
The best time to perform any yoga posture or preparatory poses is in the early morning hours. Yet, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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