Paschimottasana

   Paschimottanasana is seated forward bend yoga. In this yoga pose, the entire back is bending forward to heels, stretching the spinal column. Paschimottasana is a Sanskrit word derived from “ paschima” meaning west  “uttana” meaning intense stretch and “asana” meaning pose. This yoga helps to improve the flexibility of back and spine. However it needs great patience and constant practice to do this yoga in its proper way. It is not an easy task for beginners to practice paschimottasana .

Health benefits

·       It stretches lower back, spine, hamstrings muscles of calves, thigh muscles and hips.

·        It tones the abdominal and pelvic organs.

·        Improves the flexibility of spine.

·       This yoga also keeps you grounded and calm.

·       It helps in de -stressing and bringing balance to your mind and body.

·       It strengthens the shoulder muscles also.

·       It balances the functions of the stomach, gallbladder, liver, spleen, and pancreas

·        Improves digestion and elimination of toxins.

·        Increases peristalsis and reduces  constipation.

How to do Paschimottanasana?

·       Start with sitting legs stretched forward. Now start flexing your feet and press your heels away from you.

·       Inhale a deep breath. Exhale and hinge at your hips to lean forward. This may straighten and stretch your spine.

·       Stretch your hands over your head forward as far as you can do it comfortably. Try to hold your feet. If your hands cannot reach your feet, allow it to rest them on the outer edges of leg.  While remaining in this pose make sure that your feet is flexed with your knees and toes pointing upward to the ceiling.

·       Note that while practicing this yoga begin with inhalation, lift and lengthen your chest slightly with breathed air in; Breath out fully before you enter into the forward bend. If your hands are resting on your feet, let your elbows bend out to the sides.

·       Stay in the pose breathing out; gently move the navel[abdomen] towards the knees by stretching.

·       Repeat this movement two or three times.

·       Drop your head down and breathe deeply for 20-60 seconds.

·       Stretch the arms out in front of you.

·       End this yoga pose by releasing your feet and slowly come back to sitting posture. Breath in and slowly roll up, vertebra by vertebra, shoulders and head coming up last.

Contraindications

·       Pregnancy

·       Neck injury

·       Back injury , herniation

·       Glaucoma

·       High blood pressure

References

1.    https://www.yogajournal.com/poses/seated-forward-bend/

2.    https://www.artofliving.org/in-en/yoga/yoga-poses/paschimottanasana-seated-forward-bend

3.    https://www.arhantayoga.org/seated-forward-bend-paschimottanasana/