Hatha yoga is one of the most famous forms of yoga. You must have heard that Paschimottanasana is one of the classic poses of Hatha yoga that plays its magic on your entire back. It’s a beginner-level yoga pose, so there’s nothing that can stop you from attempting it. However, remember not to overstretch and instead find an iteration of the Paschimottanasana pose that is perfect for your body type. You need a ton of strong mental effort to execute it, and patience is the key. This asana is also known as Seated Forward Bend or Intense Dorsal Stretch. It’s a classic yoga pose in Hatha yoga and modern yoga.
The word “Paschimottanasana” comes from the Sanskrit words “Paschim”, meaning ‘west’, and “Uttana”, meaning ‘intense stretch’. Now, let’s check out its benefits, steps, and tips!
Paschimottanasana pose stretches your calves, muscles along the spine, and abductors of your inner thighs, back, and hamstrings, and helps open your hips. This stretch is great for runners who tend to have tight hamstrings. It is also a pose that calms down your nervous system and, in turn, improves your mood. It is, thus, often referred to as a “grounding” yoga asana.
Paschimottanasana pose, or the seated forward bends in general, has two philosophies for rounding the back.
Everyone agrees that the first part of the bend should be done with the back as straight as possible. This method allows you to sit up straight to the point where you can’t go any further without bending your spine forward. Some teachers think the trajectory needs to stop here. Lengthen your spine, hold your breath, and just stay.
Another way is to keep your spine rounded at this point. This usually makes the forward bend superficially deeper, or at least a place to relax a bit.
You don’t have to pledge allegiance to either. Try both and see which suits you better, or switch between the two. If at some point, your hamstrings are very open, you may reach a point where your torso is completely over your legs and your spine is straight.
You may not be able to stretch your legs fully and reach your toes if your lower back or hamstrings are too tight. In that case, you may bend your knees as much as you want or keep a roll of a blanket and keep it underneath your knees. Remember to keep the spine straight and neutral when leaning forward. Do not round forward.
You may use a belt or a strap around your soles to lean forward. Inhale to stretch your spine and exhale while leaning forward. Hold the strap taut and pull as you press your feet onto it. Let the tension in the belt pull your chest forward.
Precaution: If you have arthritis or pain in your hands or wrists, rest your hands in the loop instead of grasping them.
You can get the most out of the Paschimottanasana pose when you practise less-intense asanas before attempting Paschimottanasana. These preparatory poses help in stretching your lower back and hamstrings. After Paschimottanasana, practise any pose that straightens your back neutrally. Here are some of these preparatory and counter poses for this pose:
Preparatory Poses for Paschimottanasana
Counter Poses for Paschimottanasana
Also Read – Dandasana (Staff Pose)-Steps and Benefits
This position appears to be so simple—even lazy. You simply have to cross your legs over your upper torso to do this. And going low is simple too if you have lengthy hamstrings. However, practising with intention involves being aware of your body’s demands. The legs are lengthened, the hips and buttocks are released, and the entire length of the spine is extended, giving you a lot to focus on. Additionally, keep in mind to engage the quads.
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