Seated Forward Bending Pose - Paschimottanasana

Seated Forward Bending Pose or Paschimottanasana is a well known Hatha Yoga Asana.

Sanskrit word "Paschimottanasana" is a combination of three words, "Pachima" means back or west, "Uttana" means intense stretch and "Asana" means yoga pose. This pose helps to stretch the whole body from head to heels.

Benefits of Seated Forward Bending Pose

• This pose helps to stretch the spine, bring flexibility and also useful for increasing height

• Seating Forward Bending Yoga Pose reduces fatty deposits in the abdomen.

• It is good for constipation and digestive disorder.

• It acts as a stress reliever and also helps to be calm

• Removes anxiety, anger, and irritability

• Practicing this pose tones the abdominal-pelvic organs

• "Paschimottanasana" helps balance the menstrual cycles and this pose is especially recommended for women after delivery

Step-by-Step Instructions

Step 1

First sit straight with stretched out legs then, breathing in, raise both the arms above your head and stretch up.

Step 2

Breathing out , bend forward from hip joints, chin moving towards your toes. keep the spine straight focusing on moving forward towards the toes rather than knees. Then place your hands on your legs, without forcing wherever they reach. If you can, then take hold of your toes and pull on them to help you go forward.

Step 3

After the second step breathing in, slightly lift your head and lengthen your spine. Breathing out and gently move the navel towards your knees. Repeat this movement two or three times.

Step 4

Drop your head down and breath deeply for 20 - 60 seconds. And then stretch out the arms in front of you.

Step 5

Lastly breathing in, with the strength of your arms, come back up to the siting position and then breathing out, lower your arms.

IMPORTANT

• Pregnant women should not practice "Poschimottanasana".

• People who are suffering from asthma, slip disc or sciatica problem should avoid practicing this pose. And also ulcer paitents should avoid this yoga pose.